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

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.

The Spectrum could save my health, and is improving my life. After a long search I found a physician who is courageous enough to provide a plan to improve my health instead of flooding me with medicines. My new doctor asked me to read this book and consider using the concepts it presents. He says applying the concepts will require me to revise my life style but promises to save my life. I have arthritis, coronary artery disease, and diabetes, all three can make my days miserable. Two of the three threaten to eventually take my life. Most physicians prescribe one of two approaches: surgery, or loads of medicine. Few believe that their patients could have the discipline to change their life style and change their health with out the surgery or medicine. My new doctor believes in me. The Spectrum is full of helpful aids in the form of graphs, charts, and tables. The tables of different foods and their comparative effect on blood sugar and weight are especially clear and useful. The text is divided into two parts. The first part discusses how to personalize a healthy program for yourself. Part I writes about the importance of self designing a program that you like and will actually perform. There are chapters on weight control, "exercise", and stress management. Additionally there are chapters that explain in simple terms how the program works, why it works, and presents solid scientific evidence to prove this program has improved the health and resulted in a more abundant life for hundreds of people. The second part presents menus and meal preparation directions from a noted chef. The chef's goal was to create menus that were healthy and that almost anyone could prepare. The chef achieved his goal. I am no chef, but I can prepare these meals. They are tasty and satisfying. One recipe I wish to try is "Spelt Spaghettini with tomatoes, kalamata, olives, and toasted pine nuts." It appears to be flexible as I can use Spelt or Whole Wheat Spaghettini, and can add rotisserie chicken or turkey breast for variety. To me several concepts are especially noteworthy: The Ornish message on "exercise"; and the Ornish advice on stress control. About "exercise", Doctor Ornish explains the misconceptions that keep people from exercising. He successfully defeats the old concept of "no pain, no gain." To Ornish, if you do not like your program you will probably not continue doing it. To Ornish, if you devise a plan that is too stringent, you could get hurt. He observes that "just walking twenty to thirty minutes a day may be sufficient." One of the tables lists more than twenty benefits of regular exercise that were news to me. Ornish preaches that thirty minutes a day can turn your life around, and the walking can be broken into small segments. After reading his advice, I have no excuse to avoid what I know is best for me. For stress reduction Doctor Ornish presents numerous ideas to help us relax and manage the natural stress that comes with life. He recommends psychological exercises, meditations, and hints for avoiding unnecessary stressors. One that I did not know is that coffee has been proven to increase a persons propensity for accepting stress. He also explains how the news media can stimulate your stress level because it tends to specialize in disasters and sad events. I highly recommend "The Spectrum." Doctor Ornish's program could be useful to anyone. If you dedicate yourself to this program, it could change your life.

Dr. Ornish's book "The Spectrum" is an excellent book for persons, like myself, who have high cholesterol and associated heart disease. I have found his books to be grounded in science, and based on his many years of research into the reversal of heart disease related to high cholesterol. I was on my way to adapting to a vegetarian diet, and was only eating chicken when I began reading Dr. Ornish's book. The information contained within convinced me to give up all meat, including chicken. I am now virtually a vegan, as I do not consume dairy products with the exception of a little fat free milk in a cup of tea or in my morning oat meal. Dr. Ornish is careful to clarify that his diet is not easy, and that there is not a great of room for compromise, if the patient wants to reverse his or her disease. Learning about Dr. Ornish's approach to halting and reversing heart disease has given me new hope. I now feel that I can take an active role in the treatment of my heart disease. Furthermore, if I follow his directives carefully, he promises that I can expect to halt heart disease and perhaps even reverse it. Finally, there is now evidence that an individual can even extend one's life through adherence of his dietary guidelines and the other aspects of the Ornish program, which include exercise, meditation and loving other human beings.

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.

Difficult. This is like a text book. No quick way to go thru this one. More like something you refer back to and keep ina place where you can pick it up from time to time to read another few pages. So much information……

I'm reading Dean Ornish's book "The Spectrum", about how to make lifestyle changes that will enhance health and general well-being. The book is a scientifically based program for overall health, where he suggests making choices along a spectrum of unhealthy-very healthy choices within the realms of: nutrition, exercise, meditation and stress management. In Ornish's system, stress management encompasses achieving better social support through nurturing personal relationships. The book is not so much a cookbook as a guide to eating and living well, although it does contain more than 100 pages of recipes and cooking tips. The "Spectrum" approach to food is not ascetic, but emphasises eating enough and eating well, and being pragmatic about the choices we make. However, as the evidence shows, if you suffer from a serious chronic condition or acute life-threatening disease, then sticking 100% to the strictest version of the Spectrum food and life-style choices will significantly increase your chances of regaining your health. I'm impressed by the comprehensive documentation in the book, and by the logical and easily followed way in which the recommendations are presented. I've successfully followed very similar advice when I had a less than 10% chance of surviving an aggressive cancer in 1998-2001. Back then, I had to put together information from many different sources to come up with my personal strategy to increase my odds of survival. The evidence was already out there to support making the kinds of changes that are now presented in the comprehensive "Spectrum" system of this book. It just wasn't all collected in one place. In recent years, I had let things slip. I had gradually gained some weight, stopped exercising regularly, ate foods too high in animal fats, and allowed stress to creep into my life. However, in the last year or so I've managed to improve my health and fitness tremendously by making lifestyle changes including much more exercise, generally healthier lowfat cooking, and more attention to reducing stress. I'm much happier, much more fit, and I feel like my brain is much more active and creative than it's been in the last decade. Literally! I think this book is most helpful for people who want to really take responsibility for living a better life. It's a little academic, and it's not big on "pep talk" and breaking through mental barriers to making changes. It's also a little "thin" if you're looking for a cookbook. It's like a textbook that explains the theoretical components of a health-enhancing system, and provides plenty of rational documentation. There are a few personal stories in there too, which allow the reader to understand how life-changing the Ornish program has been for a small number of real people. Armed with this book, I think the reader is well equipped to venture into the world of healthy living, perhaps picking up other tools like cookbooks, exercise programs and stress management guides along the way.

11 months ago I walked away from a series of Dr's visits and tests with a diagnosis of liver disease. At 37, I found that to be pretty scary for me- Non Alcoholic Fatty Liver Disease, specifically. I didn't drink, smoke, or do anything the everyday person associates with liver disease. Medications I had been put on were apparently a significant contributing factor, in specific one I had been put on to prevent future uterine growths, and while my weight alone wasn't the smoking gun in the room, it certainly was above normal. My Dr told me specifically that I needed to avoid high cholesterol, heart disease, and diabetes, as each of these conditions will accelerate liver damage. They asked me to go on a low fat diet and pulled me off of all medications. Given all of the disease processes I was told to discourage, I decided to go on the reversal diet in this book. I would be lying if I said it was easy at first. But 3 days ago I got the latest ultrasound results on my liver. My liver now looks quite normal on ultrasound, my disease process has seen significant reversal. This book isn't specifically targeted towards liver disease, but I believe that the outcomes I have experienced are a direct result of doing what I could to follow the dietary and exercise guidelines. The stress reduction portions were harder for me, I have two young kiddos, one of which has significant sensory issues and is severely autistic. So I found that portion of the program to be difficult for me to make time for at this time, but I can't take away stars for that, because I have no doubts it would be beneficial...it is just difficult to work consistently into my life at this time. For me, and my family, the guidelines in this book have been a blessing, and hands down it has become my most treasured purchase of the year. I have enough of a background in healthcare to know that NAFLD can progress to Cirrhosis without significant, permanent changes...and more than anything I want to be here to help and watch my kiddos grow. And being told I should be able to do that is worth more than every last thing I gave away in my diet. So for anybody reading this who is wondering if this lifestyle can actually help or if you can give up all of those things...yes you can. And if you do, it just may produce better results than you were expecting.

I've read all of Dean Ornish's books, and feel this is the best of the lot. It's relatively easy to follow and covers the whole "spectrum" of the factors he feels are necessary components for good health. I was very motivated to follow his advice upon completion of the book. My only complaints about this book include the inclusion of some fairly complex vegetarian recipes (but I happen to prefer very simple, minimal ingredient recipes). And secondly, I would have preferred that some extended meditation exercises be included in the dvd that comes with this book, rather than having the many very short guided imageries that are done by his wife. Although I find her voice very soothing, I just begin to relax when the exercise is over and louder music comes on. I would love to have the couple make a DVD with several 10-20 minute meditation exercises included.

I had to get my cholesterol down or go on statins. I did it with the information applied in this book alone. FANTASTIC. It's life changing, teaches you the truth about food and their labels, how to read them and apply easy basic principles for better food choices for your health, along with many other excellent strategies. I lost weight at a healthy rate, and in a totally healthy way. My heart is a happy super healthy heart now..

Es un libro que se lo recomiendo a todos que quieran cambiar su hábito de vida, es un libro que de verdad cumple con lo que dice, llevaras una vida mas sana, eso si está en ingles.

This is an excellent book, the best I have read which comprehensively explains its objective, to explain how the body reacts to the food you eat and why (my interest) plaque builds up on arteries and how this problem, if severe, can be reversed or improved, diabetes and high blood pressure and how these can be reversed or tempered. We are not talking about miracles in a week but improvements in a month or so if the changes in what you eat can be adhered to. My husband and I have changed from meat eaters to vegans overnight with incredible ease and I am learning a new way of cooking really tasty food. We live in mid rural France (Limousin) and stuff like Quorn can't be purchased (but can be delivered from UK), but the rest of the food suggested in the book is easily enough acquired. If anyone has one of the major health problems mentioned above, or is just interested in why eating a better diet which will see you and your family into a healthy mid or old age then this is the book to read.

Wenn medizinisch etwas sinnvoll ist, dann ist es dieses Buch. Leider nur in englischer Sprache, denn es wäre dringend nötig, es ins Deutsche zu übersetzen. Der amerikanische Klinikprofessor Dr. Dean Ornish hätte als Herzspezialist hier in Deutschland mehr Bekanntheitsgrad verdient, denn seine wissenschaftlich abgesicherte Methode würde hier wie dort nicht nur zigtausenden Menschen helfen, sondern hunderttausend (bei ca. 300.000 Herzinfarkten allein jährlich in Deutschland). Nicht nur koronare Herzkrankheiten kann der Betroffene damit heilen (!), sondern auch Prostata-Krebs im Frühstadium, Diabetes, Rheuma und andere Zivilisationskrankheiten. Das schafft hier kein Operations-Arzt und kein Medikament. Aufgrund der Intervention der Pharma- und Apparate-Medizin-Lobby in Deutschland jedoch kennt kaum ein Mediziner hier Dr. Ornishs Methode. Es wäre ja auch zu einfach: Durch konsequente Lebensführung mit Entspannung, Meditation, Ernährung, moderater Bewegung an der frischen Luft, und der Pflege sozaler Beziehungen gelingt es den Patienten, innerhalb eines Jahres zu genesen. Die Einteilung, welche Lebensmittel förderlich und welche kontraproduktiv sind, ist nur ein Baustein der ganzheitlichen Methode, die jeder selbst anwenden kann, der sein Gesundheit an die erste Stelle seines Lebens zu setzen bereit ist. Ein Wunder? Keineswegs! Eine Krankheit, die lebensstilbedingt erworben ist, kann durch geeignete Lebensführung auch wieder geheilt werden! Auch in einem scheinbar schweren Krankheitsstadium kann man beginnen. Ein verantwortungsvoll praktizierender Arzt in Deutschland, der seine Patienten über Lebensführung detailliert berät und aufklärt, verdient leider nichts. Also werden Medikamente verordnet. So bleibt den Patienten, den Kranken also nur, dieses Buch zu lesen. Und gegebenfalls die wenigen Anlaufstellen im Internet herauszusuchen, um Gleichgesinnte und Gruppen zu finden (Stichworte: Ornish, Wellness). Ich wünsche dem Buch und den Betroffenen auf dem Weg der Genesung oder auch bei der Prävention besten Erfolg!

An excellent book that suggests very practical yet effective changes in the way we live, eat etc. Dr. Ornish backs his suggestions with rigorous scientific findings. A must for those who want to REVERSE life threatening conditions like Diabetes, Heart Disease, Hypertension etc.