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The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health
PDF Download The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health
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Audible Audiobook
Listening Length: 3 hours and 28 minutes
Program Type: Audiobook
Version: Abridged
Publisher: Random House Audio
Audible.com Release Date: December 26, 2007
Language: English, English
ASIN: B00126MVKS
Amazon Best Sellers Rank:
A real life changer for me. Very well researched. I'm a retired MD who was on a statin drug for a number of years until my liver enzymes started to rise. Discontinuing the statin brought them back to normal, but my cholesterol increased to 246. After 6 weeks on Ornish's diet program, my cholesterol decreased to 177 and has stayed in that range for a year now. And I was only eating red meat 2-3 times a week, drinking skim milk, avoiding butter, not eating eggs or bacon, i.e. what I thought was a very reasonable diet. And I was running 15-20 miles a week. I have to consciously eat more to keep my weight up, and the diet isn't bad once you commit to it. I suppose I would rather just eat what I want, but that's not possible, and this approach has worked out very well.
Before everyone and their Aunt Clara wrote books, made films, and hit the lecture, "Program" circuit with their take on plant-based eating, creating a wellness-based lifestyle, preventing and/or reversing preventable diseases, there was this doctor, Dr. Dean Ornish. Almost every book or film I've seen about why to go vegan, eating for health, etc., there has been mention of Dr. Ornish and his ground-breaking work on reversing heart disease by making major, comprehensive lifestyle changes. This book presents Dr. Ornish in proper perspective, with humor and tons of research studies, peer-reviews, and government acknowledgment of his methods - Medicare backed acknowledgment. It boarders on the obscene that a doctor with legitimate research studies/results to support his findings would have to bend over backwards to get the (then) Director of Medicare to see that lifestyle changes can have a more lasting, less deadly consequence for people over 65 than open heart surgery, medications, and even heart transplant surgeries, but it's apparently true. Dr. Ornish is non-judgmental, and states that the degree of lifestyle change is based upon the individual's health, not an across-the-board one-size-fits-all doctrine. He discusses his research findings on the possibilities for living to an active old age, with quality of life, as opposed to remaining alive for as long as possible despite enormous pain, suffering, and expense. We all will die, it's a matter of quality over quantity that he's providing. Being the butt of jokes for 3 decades, seen as pushing a Spartan lifestyle on everyone, controlling, strict, lacking in humor, a food fascist if you will, Dr. Ornish in this book addresses this media message of his work, and talks about his ACTUAL approach to diet/lifestyle. He's not about scare tactics and fear, he's about positive reinforcement, living in the real world, indulging yourself on occasion, and enjoying your life for as long and as deeply as you possible can based on your individual decisions. You know better than anyone that eating certain things, being around certain people, exposing yourself to certain emotions, etc. can either leave you feeling drained and dead, or full of energy and a zest for living. It's your preference, it's your body. His presentation of material is thought-provoking, gentle, packed with information. I have read and watched almost everything on plant-based diets, veganism, vegetarianism, starches, whole-grains, eating fish, Omega-3's, supplementation, exercise, etc. I just wanted to feel better on all levels, and it seemed others were accomplishing this by following somebody's recommendations. I jumped in whole-heartedly, immersing myself in McDougall, Fuhrman, Esselstyne, on and on. I tried my hardest to see lasting results. I was able to stop taking hypertension medication, but my eating disorder, family history of Type 2 Diabetes, shame over not being able to "comply" to a set lifestyle despite my ethics and values just kept pulling me back into a spiral of unhealthy choices. This book is helping me to get a comprehensive picture of who I am and what it is I need to end this cycle. Dr. Ornish addresses the complex yet simple basics for healing. Reading this book is like reading Einstein - original, flexible, influential understanding of something simply beyond the herd mentality. I can now say that I've found what I've been looking for as far as the root of the matter for my improving my quality of life from a health perspective, and additionally a reminder that it isn't just about food. Love and support, understanding the deeper issues impacting our behavior, focusing on the joy of living as a motivator over the fear of dying, there is no bad/good food, how we eat is as important as what we eat, so many ways to refocus thinking. We can actually avoid activating genes for disease potentials, we can actually lengthen the span of our lives by choosing differently, we do have alternatives to developing what seems unavoidable. Our bodies are miracles of design, we really ought to listen to them.I highly recommend reading this book. My library of books is now being donated to a library. I have whittled it down, through trial-and-error, to 3 basic books that cover my lifestyle choices: "The Vegiterranean Diet" by Julieanna Hever, MS, R.D.; "At Home in the Whole Food Kitchen" by Amy Chaplin; and "The Spectrum". I love cookbooks, I love brevity, I love intelligent, well-written, entertaining, thought provoking books backed up with more than marketing/anecdotes/bias/product placement. I love learning that the traditions my great grandparents tried to pass down to their children are still the basics for a long, active, healthy, joyful life - my past relatives all lived into ripe, active 90-plus to 100-plus people with their own vegetable patches, homemade breads, no processed foods, plenty of community support networks, friends, family, spirituality, reflection/meditation, playfulness, wisdom, fresh air and movement. I have seen their achievements disappear and the negative genes take over due to the over-reliance on processed fast foods, supplements, desk jobs, gyms, loss of support due to frequent moves, separation from nature, etc. These three books are like my Kadampa Buddhism books and practice - basics, wisdom, practical steps, change of focus.
I started reading this on the advice of my homeopathic doctor when he saw that I had elevated cholesterol levels and was concerned with getting them down. He said that he had many patients who followed the diet in this book and saw dramatic improvement. I do take many vitamins and food supplements so have researched a portion of what was written already. Dean Ornish writes with such common sense that it was a pleasure to see very obvious things gathered in one area. He is educated and has major corporations come to him to change products that they offer so he is not a fly by night dietician. We all know about good and bad carbs and saturated and unsaturated fats etc, but he was able to bring in other eating habits I could change that would make a huge difference to my health. He also incorporates lifestyle changes. He explained a small amount of the science behind his choices without making it boring or difficult, but enough to make me think that I really needed to make some of the changes he was suggesting. It was interesting reading and I have notes written throughout the book. The book also doesn't beat you to death saying you can never eat a steak or chocolate cake again. It is realistic and helpful and I truly enjoyed it. I have been eating horribly hoping my smoothies and food supplements would save me. Guess not. I wish I had read this 10 years ago.
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