Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health » (Reprint)

About Dean Ornish, M.D.

Dean Ornish, M.D., is the founder and president of the non-profit Preventive Medicine Research Institute in Sausalito, California, where he holds the Safeway Chair. He is Clinical Professor of Medicine at the University of California, San Francisco. Dr. Ornish received his medical training in internal medicine from the Baylor College of Medicine, Harvard Medical School, and the Massachusetts General Hospital. He received a B.A. in Humanities summa cum laude from the University of Texas in Austin, where he gave the baccalaureate address.

For the past 30 years, Dr. Ornish has directed clinical research demonstrating, for the first time, that comprehensive lifestyle changes may begin to reverse even severe coronary heart disease, without drugs or surgery. Recently, Medicare agreed to provide coverage for this program, the first time that Medicare has covered a program of comprehensive lifestyle changes. He recently directed the first randomized controlled trial demonstrating that comprehensive lifestyle changes may stop or reverse the progression of prostate cancer. His current research is showing that comprehensive lifestyle changes may affect gene expression.

He is the author of five best-selling books, including New York Times bestsellers Dr. Dean Ornish's Program for Reversing Heart Disease, Eat More, Weigh Less, and Love & Survival. He writes a monthly column for both Newsweek and Reader’s Digest magazines.

The research that he and his colleagues conducted has been published in the Journal of the American Medical Association, The Lancet, Circulation, The New England Journal of Medicine, the American Journal of Cardiology, and elsewhere. A one-hour documentary of their work was broadcast on NOVA, the PBS science series, and was featured on Bill Moyers' PBS series, Healing & The Mind. Their work has been featured in all major media, including cover stories in Newsweek, Time, and U.S. News & World Report.

Dr. Ornish is a member of the boards of directors of the U.S. United Nations High Commission on Refugees, the Quincy Jones Foundation, and the San Francisco Food Bank. He was appointed to the White House Commission on Complementary and Alternative Medicine Policy and elected to the California Academy of Medicine. He is Chair of the Google Health Advisory Council, Chair of the PepsiCo Blue Ribbon Advisory Board, and Chair of the Safeway Advisory Council on Health and Nutrition and consults with the CEO of McDonald’s to make more healthful foods and to provide health education to their customers in this country and worldwide.

He has received several awards, including the 1994 Outstanding Young Alumnus Award from the University of Texas, Austin, the University of California, Berkeley, “National Public Health Hero” award, the Jan J. Kellermann Memorial Award for distinguished contribution in the field of cardiovascular disease prevention from the International Academy of Cardiology, a Presidential Citation from the American Psychological Association, the Beckmann Medal from the German Society for Prevention and Rehabilitation of Cardiovascular Diseases, the “Pioneer in Integrative Medicine” award from California Pacific Medical Center, the “Excellence in Integrative Medicine" award from the Heal Breast Cancer Foundation, the Golden Plate Award from the American Academy of Achievement, a U.S. Army Surgeon General Medal, and the Bravewell Collaborative Pioneer of Integrative Medicine award. He is listed in Who’s Who in Healthcare and Medicine, Who’s Who in America, and Who’s Who in the World.

Dr. Ornish was recognized as “one of the most interesting people of 1996” by People magazine, featured in the “TIME 100” issue on integrative medicine, and chosen by LIFE magazine as “one of the fifty most influential members of his generation.”

About Art Smith

Art Smith, chef, award-winning author and television personality, has brought back meaning and symbolism to the word “table” and has united families and friends through the sharing of a meal.

The 2002 James Beard Award winner for his first cookbook, Back to the Table: The Reunion of Food and Family (Hyperion, 2001), Art is also the recipient of the prestigious 2001 Gourmand World Cookbook Award in the category, “For its Human Values.” Art’s second cookbook, Kitchen Life, was recently awarded the 2004 Gourmand World Cookbook Award in the category of “Best Family and Children's Cookbook.” Art is a National Bestseller and a New York Times Bestseller.

A native of Jasper, Florida, Art began his career with two internships at The Greenbrier Resort. He was then selected to attend the prestigious Walt Disney Magic Kingdom College Program in Florida. Following graduation, Art took a position as executive chef at the Florida Governor's Mansion where he worked for Governor Bob Graham, now a U.S. Senator, and his wife, Adele.

Art has run his own restaurant and has cooked for families all over the globe, including politicians and celebrities. After traveling extensively through Europe and Africa as a family chef, Art took a position as chef on the American European Express Train. Once settled in Chicago, he began a career in teaching and has served as personal chef to Ms. Oprah Winfrey since 1997. He is also a contributing editor to O magazine.

Art's nonprofit organization, Common Threads, is based on his passionate belief that families (whether a family by blood or a family of friends) all share an innate desire to care for each other, regardless of culture, race, or geographic location. Art's mission is to foster a familial environment where children learn through cooking to value each other and discover universal understanding and mutual acceptance (www.commonthreads.org).

Art serves on the board of directors of Kid's Cafe®, a nutrition program for children in Minneapolis. He is currently working on his third book, Our Common Thread: World Families and Food.

About Anne Ornish

Anne Ornish is Vice President of the non-profit Preventive Medicine Research Institute where she directs all activities related to stress management training and community. She produced the online presence and resources for Dr. Dean Ornish’s site at WebMD from 1998-2005.

She is a certified Integrative Health & Spirituality practitioner through the California Pacific Medical Center and also received professional training in Mindfulness-Based Stress Reduction in Mind-Body Medicine with Dr. Jon Kabat-Zinn of the University of Massachusetts Stress Reduction Clinic. In addition, she completed the Academy for Interactive Guided Imagery's two-year certification program. She has 14 years of advanced training in yoga and meditation. Anne and her work were featured on the cover of Yoga Journal magazine’s July/August 2006 issue.

At heart, Anne is a guide who is devoted to assisting individuals in the re‑alignment with their natural state of well-being: love, inner peace & wisdom. She is currently developing a multimedia series of wellness tools.

From the Hardcover edition.

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.

Each personalized plan in THE SPECTRUM has 3 components: Nutrition, Stress M...

Foreword xi

Part I Welcome: How to Personalize a Way of Eating and Living Just Right for You 1

1 It Works! 3

2 Why It Works 23

3 How It Works 40

4 You Are Unique 76

5 The Nutrition Spectrum 90

6 The Stress-Management Spectrum 115

7 Guided Meditations 132

8 The Exercise Spectrum 141

9 Lowering Your Cholesterol Level Using the Spectrum 154

10 Losing Weight Using the Spectrum 164

11 Lowering Your Blood Pressure Using the Spectrum 178

12 Preventing and Reversing Type 2 Diabetes Using the Spectrum 187

13 Preventing and Reversing Cardiovascular Disease Using the Spectrum 199

14 Preventing and Treating Prostate Cancer and Breast Cancer Using the Spectrum 219

Part II Welcome to Art's Kitchen: An Abundant Spectrum of Foods to Enjoy 237

A Note by Art Smith 239

Recipes 241

Breakfast 245

Lunch 253

Dinner 270

Sides, Sauces, and Snacks 298

Desserts 307

Essential Kitchen Tools for Low-Fat Cooking 315

Cooking Lessons 319

Shopping and the Home Pantry 330

Healthful Ingredients to Stock Your Kitchen With 332

Produce Seasonality Guide 335

Art's Pantry and Kitchen Equipment Sources 339

Epilogue 341

Acknowledgments 343

References 349

Index 371