eat and drink

How and What Should We Eat and Drink?

What and How Should We Eat? – indispensable for a long happy life



Wishing to live forever has been a common historical dream and wish, but has never made possible by any intents, among which searching for magic foods and refining what and how we should eat and drink have been the most common attempts. But the success to extend life span continued to be very limited.

In the U. S., the life expectancy in 1900 and 1950 was 46.3 and 65.6 years old for males and 48.3 and 71.1 years for females respectively.  Research and experience have attributed all these increases in life expectancy to practicing sanitation, isolation, and vaccination for disease control and using antibiotics, notably for infectious diseases. In 1998 and 2015, life expectancy for males is 73.8 and 77.1 years and for females, 79.5 and 81.1 years respectively. And we attributed thes changes to the advance in modifying and treating a host of age-related diseases like many cardiovascular and cancer diseases with refining the techniques in delivering therapies like the advents of various radiation machines, chemotherapy, and gene therapy, and new surgical techniques.

Over the past 2-3 decades, on the top of the above improvements and implementations, the attention to explore healthy lifestyle has taken its lead from all other possibilities in consideration. Among these, the life-related researches and activities for “What and How Should We Eat?” emerges as the currently recognizable leading role to increase life expectancy.

Hence, currently, the effort to improve “What and How Should We Eat?” is identified as the major yet most achievable task to further extend life span – indispensable for a long happy life.

The answer is to practice Universal Healthy Lifestyle, which consists of:
1. Eat, enjoy, and control the foods, and don’t let foods control us;

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2. Practice quality mental and physical exercises every single day, but avoid any forms of overindulgence and obsession;

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3. Sleep sound and well for at least 6-8 hours every single day, but preferably at night;

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4. Meditate to reinforce spiritual and physical connection, and pray if religious;

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5. Follow currently available reasonable, realistic medical advice as needed.

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The Theme of the Pursuit
To make living a long happy life comes true, we solely rely on our ability to maintain a free-flowing circulation to bring and distribute the
needed nutrition to nurture and nourish all tissues and organs of our body. So doing will guarantee us to have a best possible opportunity
to live a long happy life.

To me, this is a matter of common sense. That is the ultimate goal and mission what the art and science of medicine have been
striving for. But the constant bombardment of political correctness and commercialism has fuzzed up the real face of the truth and facts
of our daily life and living. As a result, most of the people have been misled to believe and count on that more and newer medications and
procedures can deliver the trick for a long happy life.

In fact, this is not going to happen and my lifelong learning and practicing in medicine fails to confirm or prove it. So, for decades, I have constantly told my patients,
medical students, residents, and colleagues: Medication, surgery, sweet talk, and sympathy, in the long run, have never helped people
much, but the empathy to realize, understand, and accept the available truth and facts of life in conjunction with the actions to practice
the high-quality healthy lifestyle without over-indulgence and obsession or Universal Healthy Lifestyle will, a lot and for sure.

In reality, believing and practicing the above tends to render such practitioners becoming the most unpopular and dislikable person on
the earth and within the system because that act will confront and counteract the manipulative power of political correctness and
commercialism. Despite this social oddity, realizing that only time and life are truly priceless and irreplaceable as well as that only the
passage of both is forever, not diamonds as commercially promoted will foment ordinary souls to pursue such invaluable endeavor.

Among these five points of high-quality healthy lifestyle, what and how we should eat, of course, should be foremost for us to explore
and discuss the issues about how to live a long happy life.

Seasonal Joy and Challenge
Change and change; everything changes and moves. Nothing is standstill although the change and move may be invisible to our
naked eyes.

In fact, today, December 22, our beloved sun is reaching and passing its southernmost point of celestial sphere – winter solstice. And
our bodies, society, and the world all come along and pursue their fate of one-way street of accumulation, modification, and continuation.

As well, during next few days, we will join the crowd to pass the peak of seasonal festivity; hopefully, there we may capture our share of
joy from the flooding of socially graceful smiles, musicals, gifts, and a lot of foods…  All these may materialize the real happiness to
some, but many may suffer from social, financial stress under the slavery of overindulgence and obsession – that is a seasonal
challenge! Among these, over-stuffed-up stomachs pose the biggest distraction for many to keep track on healthy living.

How to Counteract this Dilemma of Living?
How? Here I share the following thoughts with you and hope these will stick and stay with you, and you will make these ideas into
actions. They are:
1. Life is not only a one-way street of accumulation and evolution, but also a process of constant struggle to cope with reality,
certainty, and uncertainty of daily living for survival, growth, and continuation;
2. Nothing is free and everything comes with a price;
3. No one else can do for us, not drug, not surgery, but ourselves.

Understanding What Have Changed in Food Chain and Supply?
Evolving civilization over time has expanded our space of living. In ancient time, people live on what they can explore and acquire from
their reachable geographical boundary as limited as a village; nowadays, the expanse of living has become global and people can
access to almost anything from anywhere.

What should we eat today?
Our continual collection and analysis of experience have brought us and shed light on how to select what kinds of healthy foods we
should consume for long happy life. Unfortunately, the undesirable effects of political correctness and commercialism have eroded
food quality through food processing and engineering to heighten production, shelf life, and profit so knowingly or unknowingly
victimize us as the consumers.

Then, how we can survive inside such pitiful social quagmire?
And what we can do today is to apply all what we know and can reach now, But, remember: Behind what we know always hides a lot of
what we still don’t know. Nonetheless, the following is what we currently know and advisable:

Principle and Caution for Food Consumption
1. Eat and drink in moderation without overindulgence and obsession;
2. consume more complex carbohydrate with lower glycemic index such as sweet potato, brown rice, whole grains, etc., and less
simple ones that are usually well refined, such as sugar;
3. consume more unsaturated fat but less saturated ones,
4. eating less is better than eating more, barely sufficient is enough, but in balance.
5. consume more produces at their season and freshness, which load more nutritions than those after processing or storage; and
6. rotate a big variety of foods and produces as wide and as many as possible.

What to Eat?
1. Grains – Carbohydrates: whole grains of wheat, corn, oat, rye…; more sweet potato and fewer potatoes;
2. Vegetables: The greener, the better, such as cauliflower, broccoli, collards, kale, celery, wide variety of peppers, etc.;
3. Herbs and spices: onion, garlic, basil, cilantro, bay leaves, turmeric,  cumin, cloves, ginger, etc.
4. Beans – soybeans, pinto bean, kidney beans, black beans, sweet pea, etc.;
5. Fruits:  banana, grape, grapefruit, orange, avocado, pears, peach, plum, fig, watermelon melon, kiwi, berries – strawberry, blueberry, blackberry, etc.;
6. Nuts: peanut, hazelnut, walnut, black walnut, pistachio, almond nut, pecan nut, cashew,
7. Meats: chicken, duck, pork, beef, lamb, etc.;
8. Fishes: salmon, tuna, mackerel, tilapia, whitefish, trout, mahi-mahi, sailfishes, swordfish, marlin, blue marlin, sharks, flounder, octopus, squid, etc.
9. Shellfishes: shrimps, lobsters, crab, clam, sea urchin, etc.;
10. Seafoods:
11. Seaweeds:
12. Eggs: of chicken, geese, duck, fish, etc,;
13. Exotic fruits, ethnic foods, etc.
14. Condiments: herbs, spices, etc., such as those containing


Always consume foods or drinks in moderation with less sugar, less fat, less salt, and less or no processed foods.

But still, the needed nutrients require a free-flowing circulation to distribute them to nurture all tissues and organs of bodies by
practicing Universal Healthy Lifestyle to put its magic power to work for us.

Although most of us, as unguarded public, have been constantly bombarded and hypnotized by a lot of exciting news from the Internet
about what a miraculous discovery from a fruit or plant or herb or drug or pill has been confirmed as a means of life rescuer or savior.
Trust me, there is absolutely no such a miracle. But if any, the healthy lifestyle that we have been talking about should be still the very
core foundation of better health medical care as well as the key and magic to longevity and happiness. There’s no easy way out although
political correctness and commercialism have misled most of us to believe there is such a thing of being best, excellent, perfect, free,
cured, guaranteed…

Food Allergy?
The occurrence of allergy to peanuts, milk, wheat, and many other foods has been sporadically reported but with a trend of its increase.
And its effects may range from itching or irritation in the skin or mouth to poor absorption with diarrhea or stomach cramping even to
shock or death from anaphylaxis – severe allergic reaction. However, no medical providers can predict what may happen to any
individuals from food consumption and only personal vigilance and care may and will help.

Best wishes to your health, happiness, and Happy Holidays
Let’s Hear From You

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  • And I wish you the very best to fulfill a long, active, vibrant life.


James Chin-Ti Lin, M.D.       Certified urologist, award-winning author, and founder of and

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