The spectrum : a scientifically proven program to feel better, live longer, lose weight, and gain health

In**THE SPECTRUM**, Dr. Ornish shows us how to personalize a way of eating and a way of living based on your own health goals, needs, and preferences. Here’s how it works:Since**THE SPECTRUM**is about freedom of choice, there is no diet to get on and no diet to get off. Nothing is forbidden. No guilt, no shame, no pressure.**THE SPECTRUM**is based on love–joy of living, not fear of dying. Feeling better, not denying yourself pleasure.First, determine your health and wellness goals. Do you want to lose weight? Do you have high cholesterol? Is diabetes a problem in your family? Based on your individual needs and goals,**THE SPECTRUM**has examples of six individually tailored lifestyle programs ideally suited for you: lowering cholesterol, losing weight, lowering blood pressure, preventing/reversing diabetes, preventing/reversing certain types of prostate and breast cancer, preventing/reversing heart disease. In THE SPECTRUM, Dr. Ornish shows us how to personalize a way of eating and a way of living based on your own health goals, needs, and preferences. Here's how it works:Since THE SPECTRUM is about freedom of choice, there is no diet to get on and no diet to get off. Nothing is forbidden. No guilt, no shame, no pressure. THE SPECTRUM is based on love-- joy of living, not fear of dying. Feeling better, not denying yourself pleasure. First, determine your health and wellness goals. Do you want to lose weight? Do you have high cholesterol? Is diabetes a problem in your family? Based on your individual needs and goals, THE SPECTRUM has examples of six individually-tailored lifestyle programs ideally suited for you: lowering cholesterol, losing weight, lowering blood pressure, preventing/reversing diabetes, preventing/reversing certain types of prostate and breast cancer, preventing/reversing heart disease.Each personalized plan in THE SPECTRUM has 3 components: Nutrition, Stress Management, and Exercise.The Nutrition SpectrumThe Nutrition Spectrum consists of five groups. Group 1 is the healthiest end of the spectrum and Group 5 is the least healthful end. To determine your current place on the Nutrition Spectrum, find the group that contains the foods you tend to eat most of the time. Then, according to your needs, preferences, and goals, decide how far and how quickly you want to move in a more healthful direction. For example, if you typically eat predominantly foods in Group 4 and you want to lower your cholesterol 50 points, begin by incorporating more foods from Groups 2 and 3. If that's sufficient to achieve your goal, great; if not, you can move more towards the healthier end of THE SPECTRUM by consuming more foods from Groups 1 and 2. In general, the closer you move towards Group 1, the more benefits you're likely to gain and the more quickly you'll experience them. If you're healthy, you many not need or want to make very many changes at all--the "ounce of prevention." On the other hand, if you are trying to reverse heart disease or diabetes, you'll probably need to make bigger changes--the "pound of cure." The recipes by Art Smith for THE SPECTRUM are designed so that each base recipe is in Group 1. Depending on your health and wellness goals, each recipe offers healthy variations. For example, the Vegetable Chili recipe is a delicious version of a classic recipe that begins in Group 1 with predominantly plant-based whole foods that are very low in fat, sugar, salt, and calories. Variations listed at the end of the recipe include adding a cup of pitted higher-fat black olives (which moves this recipe to a Group 2 dish) and/or adding one pound of turkey breast sausage to the recipe (which moves this recipe to a Group 4 dish). The Stress Management SpectrumStress can have a negative impact on just about every part of your body. It can suppress your immune function, cause a heart attack or stroke, increase your risk of cancer, delay wound healing, promote inflammation, cause you to gain weight, impair your memory, cause depression, exacerbate diabetes, and worsen sexual function. Just for starters. Stress also makes you age faster even at a genetic and cellular level. (over)Some people thrive on stress, and it doesn't cause them to get sick. Studies have found that they can turn it on when needed, but they can also turn it off.They have appropriately elevated levels of stress hormones at work during the day, but their stress hormones drop sharply at night. In other words, they can... The Ornish Diet has been named the “#1 Best Heart-Healthy Diet” by U.S. News & World Report for seven consecutive years! From the author of the landmark bestseller Dr. Dean Ornish’s Program for Reversing Heart Disease comes an empowering new program that teaches you how to lower high blood pressure, lose weight, lower your cholesterol, or reverse a major disease by customizing a healthy way of eating and living based on your own desires, needs, and genetic predispositions. Dr. Dean Ornish revolutionized medicine by directing clinical research proving–for the first time–that heart disease and early-stage prostate cancer may be stopped or even reversed by his program of comprehensive lifestyle changes, without drugs or surgery. His newest research was the first to show that changing your lifestyle changes your genes in men with prostate cancer–“turning on” disease-preventing genes, and “turning off” genes that promote breast cancer, heart disease, and other illnesses, and in only three months. This study documented, also for the first time, that these lifestyle changes may significantly increase an enzyme that lengthens telomeres–the ends of your chromosomes that control how long you live. As your telomeres get longer, your life gets longer. Your genes are not your fate. Featuring one hundred easy-to-prepare, delicious recipes from award-winning chef Art Smith, The Spectrum can make a powerful difference in your health and well-being. Praise for The Spectrum “In 1993, Hillary asked Dr. Dean Ornish to consult with us on improving our health and well-being and to train the chefs who cooked for us at The White House, Camp David, and Air Force One. I felt better and lost weight when I followed his recommendations. As this book illustrates, my genes may have been improving as well! If you want to see where medicine is likely to be five or ten years from now, read this book today.” —President Bill Clinton “ The Spectrum is absolutely fantastic. Time and again, Dr. Dean Ornish has scientifically proven that what was once thought to be medically impossible is, in fact, possible. His work is truly revolutionary.” —Mehmet Oz, M.D. Professor of Surgery & Director, Cardiovascular Institute, Columbia University Medical Center, and author of You: The Owner’ s Manual and You: On a Diet From the author of the landmark bestseller Dr. Dean Ornish?s Program for Reversing Heart Disease comes an empowering new program that enables you to customize a healthy way of eating and living based on your own desires, needs, and genetic predispositions. Dr. Dean Ornish revolutionized medicine by directing clinical research proving, for the first time, that heart disease and early-stage prostate cancer may be stopped or even reversed by his program of comprehensive lifestyle changes, without drugs or surgery. His newest research was the first to show that changing your lifestyle changes your genes in men with prostate cancer 'turning on' disease-preventing genes, and 'turning off' genes that promote breast cancer, heart disease, and other illnesses, and in only three months. This study documented, also for the first time, that these lifestyle changes may significantly increase an enzyme that lengthens telomeres, the ends of your chromosomes that control how long you live. As your telomeres get longer, your life gets longer. Your genes are not your fate The Ornish Diet has been named the "#1 Best Heart-Healthy Diet" by U.S. News & World Report for seven consecutive years! From the author of the landmark bestseller Dr. Dean Ornish's Program for Reversing Heart Disease comes an empowering new program that enables you to customize a healthy way of eating and living based on your own desires, needs, and genetic predispositions. Dr. Dean Ornish revolutionized medicine by directing clinical research proving–for the first time–that heart disease and early-stage prostate cancer may be stopped or even reversed by his program of comprehensive lifestyle changes, without drugs or surgery. His newest research was the first to show that changing your lifestyle changes your genes in men with prostate cancer–"turning on" disease-preventing genes, and "turning off" genes that promote breast cancer, heart disease, and other illnesses, and in only three months. This study documented, also for the... In THE SPECTRUM , Dr. Ornish shows us how to personalize a way of eating and a way of living based on your own health goals, needs, and preferences. Heres how it works: Since THE SPECTRUM is about freedom of choice, there is no diet to get on and no diet to get off. Nothing is forbidden. No guilt, no shame, no pressure. THE SPECTRUM is based on lovejoyof living, not fear of dying. Feeling better, not denying yourself pleasure. First, determine your health and wellness goals. Do you want to lose weight? Do you have high cholesterol? Is diabetes a problem in your family? Based on your individual needs and goals, THESPECTRUM has examples of six individually tailored lifestyle programs ideally suited for you: loweringcholesterol, losing weight, lowering blood pressure, preventing/reversing diabetes, preventing/reversing certain types of prostate and breast cancer, preventing/reversing heart disease. In THE SPECTRUM , Dr. Ornish shows us how to personalize a way of eating and a way of living based on your own health goals, needs, and preferences. Here’s how it works: Since THE SPECTRUM is about freedom of choice, there is no diet to get on and no diet to get off. Nothing is forbidden. No guilt, no shame, no pressure. THE SPECTRUM is based on love–joy of living, not fear of dying. Feeling better, not denying yourself pleasure. First, determine your health and wellness goals. Do you want to lose weight? Do you have high cholesterol? Is diabetes a problem in your family? Based on your individual needs and goals, THE SPECTRUM has examples of six individually tailored lifestyle programs ideally suited for you: lowering cholesterol, losing weight, lowering blood pressure, preventing/reversing diabetes, preventing/reversing certain types of prostate and breast cancer, preventing/reversing heart disease. Dr. Ornish shows how to personalize a way of eating and living that's just right for you, based on your own needs and preferences. It has been scentifically proven to help you feel better, live longer, lose weight, and gain health. Features 100 easy-to-prepare recipes from award-winning chef Art Smith Introduces a practical nutritional, lifestyle, and health program that can be customized to suit the individual requirements of any family situation.