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    EcoNutrition:A Semi-vegetarian Lifestyle is a Natural Way to be Optimally Healthy and Age Well, to Lose Weight and Cure Obesity and Prevent Cancer, Heart Disease, Diabetes, Alzheimer’s, Musculoskeletal Injuries & Similar Conditions.
    Unavailable
    EcoNutrition:A Semi-vegetarian Lifestyle is a Natural Way to be Optimally Healthy and Age Well, to Lose Weight and Cure Obesity and Prevent Cancer, Heart Disease, Diabetes, Alzheimer’s, Musculoskeletal Injuries & Similar Conditions.
    Unavailable
    EcoNutrition:A Semi-vegetarian Lifestyle is a Natural Way to be Optimally Healthy and Age Well, to Lose Weight and Cure Obesity and Prevent Cancer, Heart Disease, Diabetes, Alzheimer’s, Musculoskeletal Injuries & Similar Conditions.
    Ebook184 pages2 hours

    EcoNutrition:A Semi-vegetarian Lifestyle is a Natural Way to be Optimally Healthy and Age Well, to Lose Weight and Cure Obesity and Prevent Cancer, Heart Disease, Diabetes, Alzheimer’s, Musculoskeletal Injuries & Similar Conditions.

    By Gerald Waagen

    ()

    Currently unavailable

    Currently unavailable

    About this ebook

    A practical semi-vegetarian way of eating is described that will intentionally enable you to thrive, be optimally healthy, age well, lose weight to cure obesity, prevent cancer, diabetes, heart disease, Alzheimer’s, and musculoskeletal injuries. The plan includes 4 daily meals, 3 mini-meals and a main meal dinner. The secret to the success is slick short-cut tricks to get healthy food on the table in minutes. The rice cooker, microwave oven, slow-cooker, and wok are much-used tools in the modern semi-vegetarian kitchen where the Asian stir-fry is the commonest method of making one-pot dishes and entrees for dinner. It’s probably not coincidental that a style of eating that is optimally healthy for us is also best for the planet and our concerns about the environment. The author is a scientist, doctor, and college professor who had a heart attack and developed a lifestyle solution to his health problem that might work for others. He lost 40 pounds in 4 years and that is considered to be a healthy change. If you have to lose 40 pounds in 4 days this plan will not help you. The proposed plan is neither a fad diet nor an argument for tasteless unpleasant ‘health food.’ Good foods can be extraordinarily elegant and ample. We do not need to suffer to be healthy. Shopping can be accomplished in about an hour a week using 5 simple rules. The plan is based on a set of 15 principles.
    Fifteen Healthy Eating Principles and a Sustainable Daily ‘Diet’ Plan
    1.You need a healthy lifestyle. If you eat too much you will suffer from chronic diseases. And yo-yoing , i.e., go on a diet, gorge, diet, gorge, etc., is a fundamentally unstable & unhealthy lifestyle. Eat 3 small meals (breakfast, lunch, evening snack) and a 4-course dinner daily.
    2.Plan your meals. Get in the habit of making a menu and shopping for food once a week. Store enough common ingredients to eat for a month.
    3.Eat a low-cost 300-400 calorie whole-grain breakfast with 2+ fruits.
    4.Have a low-cal (300-400 calories) salad, sandwich, or soup for lunch.
    5.Enjoy a decent 4-square semi-vegetarian dinner of 700-800 calories with 2 or more vegetables.
    6.Have an evening snack mini-meal of 300-400 calories. Carbs are a snack “sometimes.” Usually eat fruit, veggies, non-fat yogurt, etc.
    7.Value home-cooking; shun dastardly fast-foods and industrial meals.
    8.Drink 8 cups or 2 liters of water daily, more is fine. All recreational drinks including soda pop, caffeinated and alcoholic beverages are ‘diuretics’ that dehydrate you. If you drink those you need extra water.
    9.Eat a reasonable portion; use a smallish plate; don’t go back for ‘seconds.’ It’s easier if you don’t eat in the kitchen where the food is.
    10.Don’t eat too much protein, 2 ounces or 50 grams daily is ample, eat fish twice a week.
    11.Eat 5-9 or more servings of a variety of vegetables and fruits every day.
    12.Whole-grain complex carbohydrates, e.g., brown rice and whole wheat bread, are our best source of energy. Eat enough but not too much.
    13.Minimize fats and oils including fried foods, butter, margarine, eggs, lard, etc. Buy non-fat dairy products. Cook with small amounts of heart-healthy oils like canola and olive. Never buy or eat ‘trans-fats.’
    14.Minimize salt and processed foods. You need about 1500 milligrams (mg) of sodium daily; you get that much in 1 teaspoon of table salt, 2 tablespoons of soy sauce, or 1.2 tablespoons of fish sauce. Read the label and buy low-sodium (300 mg or less per serving) ingredients. Take the salt shaker off the table.
    15.The AHA (8/24/09) recommendation is to reduce daily refined sugar consumption to 100 calories for women and 150 calories for men. A typical 12-ounce soda pop contains 130 calories of sugar. Snack on fruits like grapes, carrots, and celery, instead of candy and chips.

    LanguageEnglish
    PublisherGerald Waagen
    Release dateSep 30, 2011
    ISBN9780615548517
    Unavailable
    EcoNutrition:A Semi-vegetarian Lifestyle is a Natural Way to be Optimally Healthy and Age Well, to Lose Weight and Cure Obesity and Prevent Cancer, Heart Disease, Diabetes, Alzheimer’s, Musculoskeletal Injuries & Similar Conditions.
    Author

    Gerald Waagen

    I was born in Salt Lake City, Utah, two years after the Japanese bombed Pearl Harbor. My mother and baby sister died when I was 3. They were bathing and the radio fell in the tub. I discovered them. My father, recently returned from World War II, had not been informed when he came home from work as the bodies were being loaded into an ambulance. The tragic accident made national news and was instrumental to legislation requiring Ground Fault Interruptor Circuits (GFICs) in bathrooms. A few years later my father remarried, I had a new mother and sister, and we moved to a small Mormon farming community in northern Utah. I went to college at the University of Utah and in Hawaii. After my Junior year I received a little money from my maternal grandfather and spent some years working and traveling in San Francisco, Europe, and the Middle East. In Syria, my traveling companion, a Dutch girl, and I, were poisoned. We almost died. She flew home, I went to Jerusalem, crossed through the Mandelbaum Gate, and was working on a Kibbutz at the time of the first Israeli-Arab conflict commonly known as the Six Days War. After returning to college in the US, I received a BS in biology and an MS in herpetology, studying turtles, from the University of Utah. From 1972-75 I served in Malaysia with the US Peace Corps in an experimental program teaching at the university level. On a field trip I discovered a probable new species of the turtle genus Pangshura in the remote fresh-water lake-swamp Tasek Bera in Pahang Province. After the Peace Corps my first wife and I traveled in Southeast Asia, India, the Middle East, and Europe before returning to the U.S. I was awarded a graduate fellowship and studied spider communities for a Ph.D. in theoretical community ecology at Utah State University. After being appointed to the faculty at the largest chiropractic college I had a ‘conversion experience’ and matriculated in the professional program. I completed the first clinical trial to demonstrate the benefit of chiropractic care (Waagen, G.N., Haldeman, S., Cook, G., Lopez, D., and DeBoer, K.F., Short term trial of spinal adjustments for the relief of low back pain, Manual Medicine, 2:63-67, 1986) the same year that I received the Doctor of Chiropractic degree. Currently I am a full professor at the college and licensed to practice in Utah and California. I have four grown children and live in Northern California with my wife, Wendy, and our tuxedo cat, Ernest. We recently bought a house in a cohousing community in central Oregon where we will retire in a few years. We’re planning on buying some farmland nearby to raise goats and rabbits and chickens and crops for fun and maybe a little profit.

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