Spectrum A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health

ISBN-10: 0345496310

ISBN-13: 9780345496317

Edition: N/A

Authors: Dean Ornish

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InTHE 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: SinceTHE SPECTRUMis 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 SPECTRUMis based on love joyof 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,THESPECTRUMhas 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. Each personalized plan inTHE SPECTRUMhas 3 components: Nutrition, Stress Management, andExercise. The Nutrition Spectrum The 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 ofTHESPECTRUMby 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 allthe "ounce of prevention." On the other hand, if you are trying to reverse heart disease or diabetes, you'll probably need to make bigger changesthe "pound of cure." The recipes by Art Smith forTHE SPECTRUMare 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 Spectrum Stress 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. Justfor 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 turn it off. In contrast, people who feel chronically stressed and anxious have stress h
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Book details

List price: $24.00
Publisher: Random House Publishing Group
Publication date: 12/30/2008
Binding: Paperback
Pages: 416
Size: 6.25" wide x 9.25" long x 1.25" tall
Weight: 1.276
Language: English

Dean Ornish is a clinical professor of medicine who received his MD from Baylor College of Medicine and founded the Bucksbaum Chair in Preventative Medicine at the Preventative Medicine Research Institute. He was born on July 16, 1953. Dr. Ornish's research has been published in the Journal of the American Medical Association, Lancet and the American Journal of Cardiology. He was also featured on PBS's Nova and on Bill Moyer's PBS special Healing and the Mind. His two best-selling novels include Dr. Dean Ornish's Program for Reversing Heart Disease and Eat More, Weigh Less: Dr. Dean Ornish's Life Choice Program for Losing Weight Safely While Eating Abundantly. He was also named one of the most interesting people of 1995 in People magazine.

Foreword
Welcome: How to Personalize a Way of Eating and Living Just Right for You
It Works!
Why It Works
How It Works
You Are Unique
The Nutrition Spectrum
The Stress-Management Spectrum
Guided Meditations
The Exercise Spectrum
Lowering Your Cholesterol Level Using the Spectrum
Losing Weight Using the Spectrum
Lowering Your Blood Pressure Using the Spectrum
Preventing and Reversing Type 2 Diabetes Using the Spectrum
Preventing and Reversing Cardiovascular Disease Using the Spectrum
Preventing and Treating Prostate Cancer and Breast Cancer Using the Spectrum
Welcome to Art's Kitchen: An Abundant Spectrum of Foods to Enjoy
A Note by Art Smith
Recipes
Breakfast
Lunch
Dinner
Sides, Sauces, and Snacks
Desserts
Essential Kitchen Tools for Low-Fat Cooking
Cooking Lessons
Shopping and the Home Pantry
Healthful Ingredients to Stock Your Kitchen With
Produce Seasonality Guide
Art's Pantry and Kitchen Equipment Sources
Epilogue
Acknowledgments
References
Index
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