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The Spectrum: How to Customize a Way of Eating and Living Just Right for You and Your Family [Kindle Edition]

Ornish Dean M.d.
4.2 out of 5 stars  See all reviews (215 customer reviews)

Print List Price: $20.00
Kindle Price: $11.84
You Save: $8.16 (41%)
Sold by: Random House LLC

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Book Description

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.

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Editorial Reviews

From Publishers Weekly

First published in 1990, Dr. Dean Ornish's Program for Reversing Heart Disease presented scientific evidence that lifestyle changes alone can reverse even severe heart disease without surgery and medication. Subsequent research convinced Ornish that his program could be applied to other conditions with similar success. Ornish's philosophy has gained the respect of colleagues and patients, but critics say it is too difficult for many to sustain. Perhaps to counteract this notion, Ornish offers choices along a continuum of physical, mental and spiritual health. Marred somewhat by a defensive tone and repetition, the book shows readers how to tailor his recommendations to their needs, goals and preferences. Ornish's spectrum consists of nutrition (extremely low in fat, vegetarian), exercise (aerobic, resistance training and flexibility), stress management (yoga, meditation) and nurturing relationships, and he describes how they influence specific conditions. Recipes contributed by Oprah Winfrey's personal chef, Art Smith, ground Ornish's principles with dishes based on fresh, seasonal ingredients and ways to adapt them to a person's place along the spectrum. No doubt, putting Ornish's philosophy into practice is the best way to banish visions of the diet police. Given the research and heartfelt testimonials from patients reproduced here, the evidence is on Ornish's side. (Jan.)
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved.


Advance Praise for
A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health

“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
author, You: The Owner’s Manual and You: On a Diet

"Dr. Ornish's wonderful new book, The Spectrum, can make an important difference in the health of the world at a time when it most needs it."
Gro Brundtland, M.D.
Former Director General, World Health Organization, United Nations
Former Prime Minister, Norway

“Dr. Dean Ornish knows more about inspiring people to eat well, live well, do well, and be well than anyone on the planet. The Spectrum is a powerful book for living longer and better and shows how to live a healthful, joyful and loving life. As Frank Sinatra once told me, “Live each day like it’s
your last, and one day you’ll be right.”
Quincy Jones

“In this book, Dr. Dean Ornish continues to establish himself as a pioneer in the medicine of the future. He breaks well-established myths in the field of biology by sho...

Product Details

  • File Size: 15173 KB
  • Print Length: 400 pages
  • Publisher: Ballantine Books; 1 Har/DVD edition (December 26, 2007)
  • Sold by: Random House LLC
  • Language: English
  • ASIN: B000W96648
  • Text-to-Speech: Not enabled
  • X-Ray:
  • Lending: Not Enabled
  • Amazon Best Sellers Rank: #48,386 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

Most Helpful Customer Reviews
371 of 383 people found the following review helpful
5.0 out of 5 stars Inspiring & Well-Documented December 29, 2007
I've been following Dr. Dean Ornish's work for many years. His books have helped transform my life for the better.

What I especially love about this book (which I think is his best by far) is that it provides a full spectrum of diet and lifestyle choices that are grounded in science (much of which he and his associates have conducted themselves and published in leading medical journals) yet it's easy to understand and fun to read.

Having been on and off many diets over the years, I like his "spectrum" approach because it doesn't tell me what to eat and do. Instead, it provides a range of choices that allow me to decide what's best for me. It treats the reader with intelligence, which I find empowering and motivating.

One of the main points of this book is that pleasure and joy are sustainable, not fear and guilt, and the recipes in this book (by Art Smith) really reflect that. Works for me!
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161 of 165 people found the following review helpful
5.0 out of 5 stars strongly recommend January 10, 2008
I found this book to be engaging and helpful. It covers ways you can improve your nutrition, your exercise, your stress management, and your attitudes. Research shows that making improvements in all these areas can significantly prevent and even reverse medical conditions. Furthermore, the more you improve, the greater your results! (Exercise is somewhat of an exception, because you get 99% of the results by walking 30 minutes a day plus doing a bit of strength training.) Ornish stresses the importance of making improvements in all the areas. The concept of the "spectrum" increases the likelihood you will actually follow through on making improvements. For example, Ornish lays out 5 groups of foods, Group 1 being the healthiest, Group 5 the least healthy. You assess which of these groups' foods you are now eating, i.e. where in the spectrum you are now eating. Then you do what you can to move to a healthier position on the spectrum. Even moderate movements toward the healthier side of the spectrum will significantly help prevent disease, especially if you improve nutrition AND exercise AND stress management AND attitudes at least a little. You figure out where you are on the spectrums, and how much improvement you can do. You can make extreme improvements, i.e. move all the way over to the healthy end of the spectrum(s), which is advisable if you are aiming to reverse a medical condition. You can make moderate improvements which may be enough to prevent medical conditions. It's a user-friendly concept, enticing. I found the book a real eye-opener, and very interesting, almost fun to read, and inspiring. The general advice and the research were quite engrossing, I thought. I highly recommend it to anyone.
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107 of 114 people found the following review helpful
Dr. Ornish has written some landmark books including Dr. Dean Ornish's Program for Reversing Heart Disease; Eat More, Weigh Less; and Love and Survival. Within those books, you will find life-changing scientific perspectives:

1. With proper diet, your health will improve without drugs or surgery.
2. With nurturing relationships, you'll feel better and live longer regardless of your health issues.
3. You don't have to feel hungry to lose weight.

Since Dr. Ornish first wrote those important lessons, other researchers have found more reasons for hope:

1. With diet and exercise, even genes that could harm you will be re-set to be helpful.
2. The combined effects of healthy living can multiply into more joy, energy, good moods, and excellent appearance.
3. Many more diseases can be reversed with diet, exercise, relationships, mindfulness, and stress reduction.

In addition, Dr. Ornish has done his own new research showing that prostate cancer can be slowed and somewhat improved through healthier living.

The Spectrum combines these lessons into one book, one source of scientific references, and one way of living for the first time. If you want to live a healthy life that will take you to your full physical and mental potential, The Spectrum is that book.

I've met Dr. Ornish. In person, he's a kind, gentle man who wouldn't ever say a harsh word to anyone. In public, critics have challenged his past ideas about reversing heart disease by saying it's too hard to keep on his pathway.

The Spectrum responds to the critics by explaining how much flexibility we have in each of these areas, depending on what our current health is. For most people, you don't have to be extreme or rigid.
Read more ›
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40 of 41 people found the following review helpful
5.0 out of 5 stars Dr Dean Ornish deserves the Nobel Prize. January 24, 2008
I highly recommend this book + DVD to anyone ready to make positive changes. I found this program very simple to understand and easy to follow. It is the kind of book that inspires you to take your life to a new level and you just can't stop reading it. I strongly believe that Dr. Ornish's book "The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health" is a breakthrough achievement. This is preventive medicine at its best and it is already influencing millions of people everyday all over the world. In my opinion he completely deserves the Nobel Prize.
The book also has many interesting stories of Dr. Ornish's daily life with his family and explains how his patients are reversing heart disease.
I am a chocolate lover and I really like when he tells how much he enjoys eating some dark chocolate and still maintain the nutritional goals. I also immediately took his thoughtful advice of choosing canola oil instead of olive oil. Dr. Ornish knows why we take wrong decisions and in a very compassionate way he gives us scientifically proven tools to succeed.
The beautifully made DVD by Anne and Dean Ornish is filled with helpful and fun guided meditations that are perfect for harmonizing mind and body and to feel more relaxed. I must admit that I am a fan of them and I bought several copies to give to my friends and loved ones.
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Most Recent Customer Reviews
4.0 out of 5 stars I like it
very informative
Published 7 days ago by Patricia Neill
5.0 out of 5 stars I love it
Fast shipping, as described. Thank you!!
Published 12 days ago by Donna Stephen
4.0 out of 5 stars Good resource
A comprehensive look at what role diet plays in out health and how to make it work for you.

Goes into great detail about what to eat and what not to with solid... Read more
Published 17 days ago by T. C. Fahres
4.0 out of 5 stars I like the book so far
It makes sense. I like the book so far.
Published 22 days ago by L. Vincent
3.0 out of 5 stars Three Stars
Published 22 days ago by Herb Delight
4.0 out of 5 stars Four Stars
Book as described thank you
Published 29 days ago by Shelly Cooke
4.0 out of 5 stars Excellent Read!
Great, well-researched nutritional and lifestyle advice between the covers! For those suffering from cardiovascular disease, this book can be very helpful.
Published 1 month ago by Mikey
5.0 out of 5 stars Five Stars
This is a must read for everyone who is interested in optimal health.
Published 1 month ago by CherryO
3.0 out of 5 stars Good book, but....
Well written, but I think it would be impossible to stay with for the long haul. Quite extreme for most. If I were at deaths door, I would probably jump on this program. Read more
Published 1 month ago by Mary
4.0 out of 5 stars Great information--he might had lived longer had I known then ...
Wish I had read this when my father was first diagnosed with congestive heart failure. Great information--he might had lived longer had I known then what I know now. Read more
Published 1 month ago by L. Nelson
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Topic From this Discussion
What is on the DVD that comes with the book? Is it good or inconsequential?
It is a meditation guidance DVD. It is good. Meditation is one of the things Ornish recommends along with exercise and revising diet. But you have probably figured that out by now.
Feb 26, 2013 by Elizabeth Bennett |  See all 2 posts
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