The Secrets to Healthy Eating and Losing Weight in America

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As I stepped up on the scale, and read the display, I realized that I was now 188 lbs. About 25 lbs overweight. This is how I gained, lost, and kept off, that extra weight.

As I progressed spiritually, and aged, I needed less food, and this became particularly apparent, when I traveled on a project with a generous expense account.

I stayed at a hotel with a breakfast buffet. I realize now that I only need a cup of oatmeal, and some fruit, in the morning, but then, in addition, ate a one egg omelet with vegetables, fried potatoes, and a large portion from the excellent selection of fruits available. I ate a restaurant portion of rice, and vegetables, for lunch. A restaurant portion of salad, fish, rice, or potatoes, and vegetables for dinner. Then, with the money left over, I bought a pint of an organic, frozen coconut dessert, and a fresh squeezed juice for the morning.

All reasonably healthy. In moderation.

This was more food than I needed, though, and the sugars contained in the dessert made me want to eat the entire portion, and so I did. After a month of this behavior, and reduced exercise due to the schedule of the project, I was having difficulty fitting into my clothes.

The American Diet and Lifestyle

Many Americans skip, or eat a light, high stimulation, low nutritional value, like coffee, and a pastry, (caffeine, sugar, refined – partial grain, quick digesting – flour, dairy) hurried breakfast, as late as mid morning, a light lunch as late as mid afternoon, and a large dinner mid evening. All of which is outside optimal digestion, and, absorption cycles. Many, too, eat unhealthy amounts of saturated fats, sugars, and refined flours. And drink excessive amounts of caffeinated, and alcoholic beverages, often highly sweetened, which add unnecessary calories, and cravings for more. Many Americans, too, eat beyond what they need for comfort, and recreation.

Late Dinner and No Breakfast is a Killer Combination, European Society of Cardiology News, April 18, 2019.

Much can be found on the Internet now about healthy eating, and healing foods, and, from the medical community, on the perils of not doing so. For example, an article published in Reuters Health News, April 4, 2019, linked one in five deaths worldwide to people eating poor diets high in sugar, salt, and processed meat that contributed to heart disease, cancer, and diabetes, a global study found.

See also:

Foods You Can Eat and Not Gain Weight, MDLinx April 8, 2019,

Can This Diet Save Your Life?, MDLinx April 23, 2019

8 Foods a Registered Dietitian Would Never Eat, MDLinx April 26, 2019

Is This the Healthiest Diet in the World? MDLinx May 2, 2019

Protect Your Heart With the Top-Ranked Mediterranean Diet, Newswise, May 15, 2019

High Fiber Diet Can Prevent These Fatal Diseases, MDLinx May 20, 2019

Plant-based diets are associated with a lower risk of incident cardiovascular disease, cardiovascular disease mortality, and all-cause mortality in a general population of middle-aged adults, Journal of the American Heart Association, August 09, 2019

The Transformation of the Medical System

It is especially important, now, to develop healthy eating habits during this time of medical system transformation. Medical professionals, for the most part, mean well, however, the current system has become so complex, and focused on treatment with surgeries, and drugs, that, “Medical mistakes — from surgical disasters to accidental drug overdoses — are the No. 3 cause of death in the U.S.”

There’s also the “opioid crisis.”

Could Medical Errors Be No. 3 Cause of Death? NBC News, May 4, 2016

Top Causes of Medical Malpractice MDLinx, July 17, 2019

Physician burnout, understandably, is reaching a crisis level.

2019 Physician Burnout Survey: Results show growing crisis in medicine, Medical Economics, August 12, 2019

Fortunately – based on consumer interest, and demand – some within the medical system are beginning to respond. At one time doctor meant teacher and an Academic Consortium for Integrative Medicine and Health formed to “advance integrative medicine and health through academic institutions and health systems.”

Integrative Medical Centers have opened in many hospitals, clinics, and wellness centers, bringing together the best of the world’s medicines, including education on healthy eating, disease, and pain, prevention.


I’ve been eating a healthy diet since the mid-1990s, which was essential to overcoming my health challenges at that time (see Interview.) I’ve progressed beyond alcoholic, high sugar, and most caffeinated beverages (green tea occasionally), pharmaceuticals, and most animal products, as well. I feel fantastic on this diet and, even though almost all organic, only costs about $10 per day.

  • Vegan/mostly vegetarian. Days/weeks without animal products. Small quantities of fish, and eggs, occasionally.
  • Whole grains
  • Fruits, and vegetables
  • Lentils, beans, and tofu
  • Nuts, and seeds
  • Gluten, and dairy, free
  • Reduced nightshade vegetables. Nightshade vegetables, some of the most popular, tomatoes, potatoes, peppers, eggplant, etc, contain belladonna, are very toxic for some people, and so I eat these sparingly. One small portion/day usually.
  • Very small amounts of salt, and sugar.


  • I wake up 5 – 6 am without an alarm.
  • Breakfast should be the second heaviest meal, before eight am.
  • Lunch should be the heaviest, noon to one.
  • Dinner, the lightest meal, before seven pm.
  • Moderate portions.
  • In bed 9 – 10 pm.
  • Drink liquids, ideally water, 20 minutes before, or 20 minutes after meals, not during, so as to not dilute digestive fluids. Half of my body weight, in ounces, per day. This is about the right amount of liquid for me during the summer; less during the winter.
  • Daily exercise and relaxation/meditation.

Adhering to this regimen I lost between a quarter, and a half pound per day, depending on how much walking, and bicycling I did.

How to Lose Weight on a Vegetarian Diet, EcoWatch, September 14, 2019

When I reached 162 lbs again, a much flatter stomach, and able to get back into some favorite clothes, I discovered that I didn’t want, or need, to return to the sluggishness of eating until “full and stuffed.” I was easily able to keep that extra weight off as “intentional eating” is actually in alignment with optimal body functionality.

After a light dinner I still felt hungry initially, and then began to choose to enjoy the feeling of clarity, and well being, like that experienced during fasting, which then passed within an hour. After digesting for 30 minutes I sometimes sipped 6 – 12 ounces of Reed’s Extra (non-alcoholic) Ginger Beer which assisted me through the adjustment. Ginger also provides a wide range of health benefits. Walking, too, after dinner can be helpful in shifting focus off the initial feeling of not eating enough.

Because early evening is the optimal time to eat lightly this might call for a lifestyle adjustment, and may require the cooperation, and understanding, of friends, and family. An added benefit would be sitting at the dinner table sipping a Ginger Beer, while family eats, and doing all the talking without interruption. After a while of this, they might join you in healthy eating!

Getting Started

There are many vegetarian “look alike” choices, now, that taste great, and are hard to distinguish from what they are imitating, to begin transitioning with. I’ve tried, and like, Beyond Meat Beyond Burgers and Beyond Sausages, Impossible Burgers, Smart Dogs, and Udi’s whole grain, gluten free, hamburger, and hot dog buns (contain egg and potato.)

I also tried, and like, Tofurky products, although contain wheat, and therefore not gluten free.

All The Major Fast Food Chains Serving Plant-Based Meat Substitutes, Uproxx May 21, 2019

It’s not hard to cook simple, healthy food, and so I’ve included some suggestions, and preparation instructions. It can take several weeks to adjust to new flavors and so patience is required.


Whole grains, seeds, and fruit.

Whole Foods organic bulk rolled oats, with organic flax seeds, and an organic fruit.

Oatmeal, and whole grains, and vegetables, contain more protein than most people realize. Protein consists of nine amino acids and may also be obtained by “food combining.” Seven can be obtained from rice; the additional two from beans.

I reuse the 32 oz plastic bulk containers when I want to take a meal along with me.

Boil three quarters of a cup of water.
Spoon two heaping teaspoons of organic flax seeds into a one pint corning ware bowl.
Pour the boiling water over the flax seeds, stir for ten seconds to soften, add two thirds of a cup of oatmeal, and stir. Cover.
Ready in five minutes, a thick, chewy, consistency that I like, and one bowl to wash.
Organic bulk quick oats, prepared in the same way, are softer, if that is your preference (requires 7/8 of a cup of water.)

Flax seeds provide omega 3 essential fatty acid. Flax seed oil is a versatile, yellow, liquid, an excellent replacement for butter, and actually easier to work with, pouring onto popcorn for example. Use sparingly as this is also a high calorie, low bulk food, 120 calories per tablespoon.

One adult multi-vitamin with food.


Whole grains, vegetables, beans, nut butter, and (optional) chocolate.

Vegan Spaghetti

One 16 oz package of Trader Joe’s organic brown rice/quinoa pasta (quinoa has the most protein of all the whole grains.)
Two 25 oz jars of Trader Joe’s Organic Tomato Basil Marinara sauce.
Two 15 oz cans of organic dark red kidney beans.
Two 16 oz organic frozen vegetables (I like Whole Foods Organic Mediterranean Blend and Organic Blue Curled Kale.) Any vegetables will do (excepting, of course, those which cause allergic reactions.)

Fill a five quart pot with four quarts of water and bring to a boil.
At the same time start cooking the vegetables. Follow instructions on the packages.
Cook spaghetti about 8 minutes until al dente.
Drain, and put back in the pot.
Add spaghetti sauce.
Add beans. Mix thoroughly.
Add cooked vegetables. Mix again.

Enough, for me, for five portions.

Asian Vinaigrette

One 8 oz Annie Chun’s Whole Grain Brown Rice Thin, or Pad Thai, noodles.
Two 16 oz frozen vegetables. I like Whole Foods Stir Fry Asian Vegetables, and Organic Blue Curled Kale.
Two 15 oz cans of organic black beans.
One 8 oz Trader Joe’s organic red wine, and olive oil, vinaigrette salad dressing.

Olive oil provides omega 6 essential fatty acid, and is also a high calorie, low bulk food, 120 calories per tablespoon.

Enough, for me, for four portions.

Fill a five quart pot with four quarts of water and bring to a boil.
At the same time start cooking the vegetables. Follow instructions on the package.
Cook thin rice noodles 3 minutes; pad Thai 5 minutes.
Drain, and put back in the pot.
Add vinaigrette.
Add beans. Mix thoroughly.
Add cooked vegetables. Mix again.

One teaspoon of organic nut butter; almond, cashew, sunflower seed etc, and (optional) a small portion, three, or four, squares, of an organic, 85% cacao chocolate bar, for fun. Healthy eating doesn’t have to be boring and the low sugar content of a high percentage cacao bar doesn’t make me crave more.

Using the above recipes as “templates” there are many whole grains, in many shapes, and sizes, like spirals, and penne pastas, vegetables, beans, sauces, and salad dressings that can be substituted for variety.


Whole grains, vegetables, beans, lentils, nut butter, and fruit.

“Easy to make” vegetable stews. Add a cup of cooked rice, rice noodles, quinoa, and/or several small red potatoes, and a half pint of cooked vegetables, to a 20 oz Trader Joes Lentil With Ancient Grains (contains millet, quinoa, and amaranth), or Organic Split Pea, soup. Heat and serve.

Or “transitioning foods.” One Beyond Burger with mustard, a slice of tomato, and onion, on a toasted gluten free bun, or a Smart Dog, or Beyond Sausage, with mustard and ketchup.

Or a baked bean burger/open faced sandwich/(un) Sloppy Joe with a can of organic Walnut Acres maple, and onion, baked beans thickened with buckwheat, a gluten free, flour, on a toasted gluten free bun.

And one pint of boiled, mixed vegetables, and several small red potatoes, flavored with a table spoon, or two, of organic olive oil, and a small amount of salt, and pepper. For the more adventurous, a table spoon, or two, of Trader Joe’s Thai Yellow Curry Sauce instead of olive oil, salt, and pepper.

Another teaspoon of nut butter, and a fruit for dessert.

There is much more to be found, for those willing to do a little more in terms of meal preparation, on the Internet such as:

7 Simple Dinner Formulas to Make Vegetarian Eating Anything but Boring, Good Food, September 13, 2019

Maintaining Weight

Like olive, and flax seed, oil, nut butters are a high calorie, low bulk, food – 95 calories/tablespoon typically. Once I returned to my desired weight I began to add additional calories in the form of nut butter “good fats” to maintain weight.

Dining Out

It isn’t all cook at home either. I am able to find excellent, reasonable cost, vegetarian meals now at most restaurants. Mediterranean, Asian, and Indian continue to be among my favorites.

In April, 2019, I was able to dine with friends at Harry Carey’s, on Navy Pier, on a Beyond Burger, without the bun, or cheese, vegetables, and french fries.

Step By Step

This article, therefore, is an example of what is possible, and the further suggestion to embark slowly, completing each necessary step with patience, and reasonable expectations, and an eye towards the eventual rewards of significantly improved health, physical appearance, quality of life, well being, and spiritual progress.

I didn’t arrive at the ability to eat, and enjoy, vegan\mostly vegetarian, and organic, gluten and dairy free, reduced nightshade vegetables, and low salt, and sugar, overnight. What may be required also then, for some, would be the transformational work of discovering, understanding, and correcting, the root causes of their excessive eating, and drinking.

Eventually, the lower vibration satisfactions of excess, indulgence, and artificially enhanced flavors becomes replaced by much more satisfying food experiences on many additional levels. Among them, the ability to savor, and enjoy, natural flavors, and experience the warm glow of energetic balance. Like finally finding the right fuel for an automobile capable of high performance.

I am eating about 75% warm, soft, cooked foods at this time, and about 25% raw. I have a rather spiritually evolved friend, however, who grows her own food. All she needs for a meal is a pint container of her raw vegetables. She, in turn, has met, and is acquainted with, some Breatharians who can exist by ingesting the energy around them, and a small amount of liquid.

Consult with your physician and nutritionist for additional dietary advice.

© 2019 Robert Taub all rights reserved