3 Simple Healthy Living Tips to Live by (a Review)

Let's jump right into it and review a few wellness tips to live by for optimum health.

1. Eat High Quality-Lean Protein and High Fiber Foods at Every Meal

I hate giving one-size-fits-all tips, especially with nutrition, with everybody having a unique biochemistry and therefore different nutritional requirements, however, every single person I've helped get healthier over the years has done so by eating a high-quality (lean) protein and high fiber diet. 

Extensive research shows that in this country, approximately two-thirds of the population are protein-dominant, meaning this population thrives on a high-protein/higher-fat diet. 

That means the other one-third fares well on a diet higher in carbohydrates. 

But even the higher carbo population who can handle more rice and grains in their diet and not bloat like a beached whale will thrive eating high-quality protein and foods rich in fiber. 

Some people need to eat pancakes, french toast, bagels and other typical breakfast foods for the first meal of the day. If you absolutely must have these types of breakfast grains in the morning, try to add some sautéed greens. Adding spinach to an omelet is an easy way to make sure you're getting enough fiber to keep the (digestive) action flowing. If you don't add vegetables and other high-fiber foods to every meal, especially those breakfasts when you gorge at the all-you-can-eat pancake buffets, you'll  be bloated and constipated...not a great start to your day!

2. Go for a Walk After Every Meal

Extensive research has shown that taking just a 10-minute walk after every meal can reduce blood sugar levels significantly. Know someone who has diabetes? Share this info with them. And even if you don't typically have serious blood sugar problems, going for a walk after every meal will prevent energy crashes. 

Personally, I've been doing a good job as of late eating at least three meals a day, all of which contain high quality protein, high-fiber vegetables and some natural fat and never any refined carbohydrates. But the other night, I feasted on my favorite burrito, one containing carne asada, shrimp, avocado and the best chipotle sauce this side of the border. 

I scarfed it down in about two minutes. Rather than get right back in my car and drive the 20 minutes till I got back home, I walked for 15 minutes around the block, including a couple hills. The blood that was coursing through my veins prevented me from feeling sluggish. True, sometimes it's good to chill after a meal to aid digestion, but I'd rather suffer a minor bit of burpitis than feel like a useless lug. 

It wasn't the food in the burrito that caused me to energetically hit a brick wall, it was the tortilla. Mixing a starch with a rich protein like red meat can be tough for your system to digest. But food combining is another topic.

For sustained energy, take a walk after every meal. If you don't already take post-meal walks, try it and see if you notice a difference in how you feel. 

3. Cook Foods with Coconut Oil and Avoid Cooking with Canola Oil (to lightly sauté is OK)

When cooking foods at a low-medium, medium, or high temperature, use saturated fats like extra virgin coconut oil. Contrary to mainstream belief, consuming saturated fat is vital for optimal health. The reason why can be found here. 

Light vegetable oils like canola turn rancid when exposed to high heat. Saturated fats are stable and don't alter molecularly. But be careful when cooking with coconut oil as it does have a tendency to smoke when exposed to high heat. Enjoy the process of cooking and cook foods at a lower temperature. Got screaming kids and need to feed them fast? Prepare some cheese, tomato paste and rice crackers for a healthy quick appetizer. Take your time with the main entrée. 

Don't worry if you use canola oil every now and then to cook at low temperatures, but pass on the message to friends that commonly cook their food by frying with Wesson. Wesson oil has virtually no saturated fat (again, this does not mean a healthier product), but if you cook it at high enough temperatures, it'll get rancid.

(Interestingly enough, ConAgra, the gigantic Franken-food science agri-business, claims that their product, Wesson, is healthier than olive oil. Can you believe the chutzpah? Hope I don't get slapped with an injunction for writing this!)

Adopt these three principles daily if you're not already and you'll feel better in a very short amount of time.