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The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health, by Dean Ornish M.D.
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Dr. Dean Ornish’s Program for Reversing Heart Disease was a landmark bestseller that transformed the way we think about our health and well-being. Now Dr. Ornish returns with The Spectrum, a groundbreaking audiobook that helps you determine where you are on the spectrum of health and gives you choices for gaining and sustaining optimum health for life.
With his personalized approach, Dr. Ornish brings you the future of medicine today–the tools to customize a way of eating, managing stress, and exercising that is based on your own desires, needs, and genetic predispositions.Your genes are not your fate. New research by Dr. Ornish and his colleagues shows that changing what you eat and how you live may actually alter, for the better, how your genes are expressed. The Spectrum not only gives you a new path to health and well-being, it may also help reverse the worldwide epidemics of diabetes, high blood pressure, obesity, elevated cholesterol levels, and other chronic conditions.
For almost three decades, Dr. Ornish has been leading a revolution in medicine, and his pioneering findings outlined in The Spectrum can make a powerful difference in your health and well-being.
- Sales Rank: #2529789 in Books
- Published on: 2007-12-26
- Released on: 2007-12-26
- Formats: Abridged, Audiobook
- Original language: English
- Number of items: 3
- Dimensions: 5.90" h x .66" w x 5.10" l, .1 pounds
- Running time: 210 minutes
- Binding: Audio CD
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.
Review
Advance Praise for
THE SPECTRUM
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 showing scientifically that heart disease is reversible, that certain types of cancer are preventable, and that even your genes can be made to change their blueprint for your destiny by lifestyle changes that are fun and enjoyable and energizing. Read this book. It is literally life saving and life-transforming.”
–Deepak Chopra, M.D.
“This is a must read book for those seeking accurate information for how to optimize their personal health.”
–James O. Hill, Ph.D.
Director, Center for Human Nutrition, University of Colorado
Co-Founder, America On the Move
"I've been following Dr. Dean Ornish's program for more than a decade, and I feel younger now than I did ten years ago. Dr. Ornish’s style of eating and living is always delicious and never boring."
–Clint Eastwood
“Dr. Dean Ornish is one of my best students, and I agree with what he is telling you. I have known him well for many years now. So you should pay good attention to what he tells you in his new book, which I am pleased to strongly support. I am in complete agreement with what he is saying in The Spectrum.”
–Alexander Leaf, M.D.
Chairman, Dept. of Medicine (emeritus) and
Chairman, Dept. of Preventive Medicine & Clinical Epidemiology (emeritus)
Harvard Medical School & Massachusetts General Hospital
“This country is in the midst of an unprecedented epidemic of obesity and inactivity, which is fueling the spiraling increase in cost of health care. In The Spectrum, preventive medicine specialist Dean Ornish again shows us how to escape this medical quagmire and start a wellness movement in this country.
I highly recommend this book.”
–Kenneth Cooper, M.D., M.P.H.
Founder & President, The Cooper Aerobics Center
“This is a must read book for those seeking accurate information for how to optimize their personal health.”
–James O. Hill, Ph.D.
Director, Center for Human Nutrition, University of Colorado
Co-Founder, America On the Move
“The Spectrum provides unparalleled guidance and ideas from the sage of preventive medicine.”
–Larry Brilliant, M.D., M.P.H.
Executive Director, Google Foundation & Google.org
“Dean Ornish has written the definitive guide to caring for your health.”
–Rachel Naomi Remen, author of Kitchen Table Wisdom
“Dean Ornish has done more than anyone to bring modern science to the nutrition field.”
–J. Craig Venter Ph.D., Sequencer of the Human Genome
"Dean Ornish has given us a delightfully readable, information-rich and extraordinarily helpful guide to a better, healthier life. Read the Spectrum for yourself - and give a copy to someone you love.”
–Daniel Goleman, author of Social Intelligence
From the Hardcover edition.
About the Author
Dean Ornish, M.D., is the founder and president of the nonprofit Preventive Medicine Research Institute and Clinical Professor of Medicine at the University of California, San Francisco. Dr. Ornish was trained in internal medicine at the Baylor College of Medicine, Harvard Medical School, and the Massachusetts General Hospital. His research has been published in the leading peer-reviewed medical journals and featured in all major media. He writes a monthly column for Newsweek and Reader’s Digest magazines. He is chair of the Google Health advisory council, the PepsiCo Blue Ribbon advisory board, and the Safeway advisory council on health and nutrition. He has received numerous awards and was recognized by Life magazine as “one of the 50 most influential members of his generation.”
Most helpful customer reviews
22 of 22 people found the following review helpful.
The Original Wellness-Lifestyle Dr.
By Ms. Le Chat
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.
37 of 37 people found the following review helpful.
One of the most important books you will ever read!
By Joseph Kline PhD, MD
I have just finished The Spectrum by Dean Ornish, MD. As the title of my review implies, you MUST get this book, read it, and adopt as many of its recommendations as you possibly can. I have read multiple "diet" books and been through all of the popular weight-loss programs in my 63 years, but none of them has been as scientifically-grounded as The Spectrum.
The Spectrum is NOT a diet plan but rather a spectrum of choices you can make along a continuum ranging from being a meat and high-fat-based couch-potato at the unhealthy extreme to a meditating, socially and physically-active vegetarian at the healthiest extreme. Ornish contends (and backs up each contention with solid science) that:
1. Most of us exist with an unhealthy lifestyle (poor nutrition, little if any exercise, spiritually-deplete, socially disconnected) that actually promotes disease, a lack of joy, and an earlier demise than is necessary;
2. Adoption of a healthy, active, spiritually and socially complete lifestyle promotes wellness, joy, and longevity but requires significant attention to nutrition, regular exercise, meditation, and social support;
3. You have a choice in how much change you want to make, but Ornish makes it clear why choosing the healthier road is always more beneficial to you;
4. If you already have disease, then living at the healthiest extreme gives you the greatest chance of prolonging your life and maybe actually reversing the progression of that disease.
The Spectrum overflows with facts and figures demonstrating the benefit of making the healthiest choices you possibly can. In fact it reminds me of the adage I once heard in medical school: Going to medical school is like trying to take a sip of water from a fire hydrant!
Okay, so this book tells you what you should do. Now, how difficult is it to make these changes? My wife and I began trying to turn the Titanic about a week and a half ago. Here's what we've learned so far:
1. Expect the change to take some time. This really is a substantial change for most of us. You are going to start eating better (less or no meat, less and better fat, more fruits and vegetables, more plant-based protein like soy and beans, higher fiber, longer food preparation time). Your grocery list IS going to change! You are going to start exercising. Start immediately, but don't plan your first marathon for next weekend. Begin meditating. My wife and I have not started this yet. We have talked about going to some yoga classes. Ornish promotes the notion of using yoga-based meditation. All of this takes time.
2. The changes we have made have been fun. My wife likes tofu more than I do. One big surprise has been tempeh. We had never had it before. Marinate it first, then cook it. Wow! It is very good. Textured soy that looks like hamburger is surprisingly good. I fixed chili using it, and it was great. We had already used quinoa. I fixed a dish combining it with the textured soy, onions, mushrooms, broccoli, added a bit of mustard and sprinkled with grated parmesan cheese: fantastic!
3. You never have to feel deprived. If you really want something like pizza or beef, have some. Just make it infrequent and don't overdo it.
4. While you don't really have to worry too much about portion size, try to be reasonable. The food is so high in fiber that you feel full sooner.
5. Neither my wife nor I love exercise, but we are doing it. I am up to 45 minutes most days of the week. This will be more difficult to continue than the diet choices. Begin by at least becoming MORE active.
So, are there any results in just a week and a half? YES. I have lost 12 pounds, my wife 4. I tend to be a big eater, and I have felt very satisfied. This is still the beginning of a life-long change in lifestyle. I don't want to bite off too much too soon, because I don't want to feel burned out. Overall, we like the changes we have made so far and look forward to more. We both think we can do this for the rest of our lives.
Well, I could go on and on, but suffice it to say that The Spectrum is one of the greatest, most important books I have ever read (it is up there with The Bible, The Prophet by Kahlil Gibran, Plato's Republic, and The Goal by Goldratt). It really is that significant. As a physiologist and physician, I can tell you that the science behind this book is sound, and Dr. Ornish's interpretation of the evidence seems quite reasonable. I learned a lot. Did you know that contrary to widely-held beliefs, olive oil is only better than other oils but not best? Actually, canola oil is favored because of its low proportion of omega-6 fatty acids (omega 6's promote inflamation). Dean Ornish has performed a remarkable survey of the scientific literature and condensed it to a very enjoyable read, and one that will change your life, literally! Now, if only the health insurance industry would realize that prevention is much less expensive than the pound of cure...
If you read only one book this year, make it The Spectrum!
ADDENDUM 3-28-11: Weight loss stands (stuck) at 28 lbs.
6 of 6 people found the following review helpful.
this book has kept me off meds so far
By T. Halvorson
My doctor grudging gave me 3 months to make some changes when a routine physical showed my bp was hovering around 150/90 and my cholesterol was 220. I lost 20 pounds in 3 months, got my bp back down to normal limits, and got cholesterol back down below 190, and that was without using the exercise component. It was surprisingly easy. I can't say enough good things about this book. My advice? Make sure you read the entire book; I tried to use it as a quick reference guide at first, but you miss important concepts and won't truly understand how to adjust the process as needed.
See all 347 customer reviews...
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