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
$4.95 Rating: Not yet rated.
Published: Sep. 30, 2011
Words: 38987 (approximate)
Language: English

Short description

If you want to thrive and be optimally healthy age well, and avoid preventable diseases a semi-vegetarian lifestyle will enable you to accomplish those goals in the modern world. You can eat healthy food that tastes good and is environmentally appropriate. A practical plan is described that tastes better, costs less, and takes less time than standard fast or processed food alternatives.

Extended description

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 consid... (Read more) 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.
(Less)

Tags

prevention, semivegetarian, optimal health

Available ebook reading formats

Single purchase gains access to all formats. How to download ebooks to e-reading devices and apps.

Format	Full Book	Sample First 30%
Online Reading (HTML, good for sampling in web browser)	Buy	View sample
Online Reading (JavaScript, experimental, buggy)	Buy	View sample
Kindle (.mobi for Kindle devices and Kindle apps)	Buy	Download sample
Epub (Apple iPad/iBooks, Nook, Sony Reader, Kobo, and most e-reading apps including Stanza, Aldiko, Adobe Digital Editions, others)	Buy	Download sample
PDF (good for reading on PC, or for home printing)	Buy	No sample available
RTF (readable on most word processors)	Buy	No sample available
LRF (Use only for older model Sony Readers that don't support .epub)	Buy	Download sample
Palm Doc (PDB) (for Palm reading devices)	Buy	Download sample
Plain Text (download) (flexible, but lacks much formatting)	Buy	No sample available
Plain Text (view) (viewable as web page)	Buy	No sample available

Reviews

Log-in to write a Review   Log-in to add a Video Review

This book has not yet been reviewed.

Reason for report:
— Select a reason — Book is or contains spam Book infringes copyright Same content is published elsewhere with different author (for ex., by private-label rights) Duplicate Incomplete work (such as sample or serial) Should be marked adults-only Category is inappropriate Poorly formatted Nudity or other inappropriate content on cover Nudity or other inappropriate visual content in book Inappropriate erotica content Cover image is improper Content is inappropriate Other violation of Terms of Service Other reason not shown above.

Additional details: