DEAN ORNISH THE SPECTRUM PDF

He is a pioneer who demonstrated for the first time that lifestyle changes could reverse even severe coronary heart disease. Dean Ornish is the author of 6 best-selling books, including "Dr. By what we deny ourselves. What we resist, and who we exclude. During the past three decades of conducting research on the powerful effects of making comprehensive lifestyle changes, my colleagues and I at the Preventive Medicine Research Institute have learned a lot about what really works to motivate people to make and maintain lasting changes in diet and lifestyle.

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Foods include fruits and vegetables, whole grains, legumes, and non-fat dairy products. Group 2 is also primarily plant-based foods, but they have slightly more monounsaturated and polyunsaturated, or healthy, fat such as avocados, seeds, nuts, and canola oil.

Group 3 includes some seafood, such as salmon and anchovies, and reduced-fat dairy. Group 4 foods have higher fat and animal protein and fewer nutrients. These foods include poultry, whole milk and dairy products, mayonnaise, cakes, cookies, and pastries. Group 5 is the least healthy category and includes foods that are highest in unhealthy fats such as saturated fat and trans fatty acids. The foods include hot dogs, fried food, butter, and red meat.

For lunch, you can start with a base of Asian noodle salad with onions, peppers, and carrots, and possibly add chicken or shrimp.

A dinner recipe might be zucchini squash stuffed with soy burger, onions, and tomatoes. The Spectrum diet plan has recipes created by chef Art Smith with variations that include ingredients from the different Ornish food groups, allowing you to decide when you want to add meat to a meal for instance.

People will eat more fruits and vegetables and whole grains, and less animal protein, says Gidus. Dieters also get physical and focus holistically on the body, says Gidus.

Cardiovascular exercise guidelines are for 30 minutes a day or 60 minutes every other day, including post-workout stretching, for a weekly total of between 3 and 5 hours; strength training is advised 2 to 3 times a week. The program includes helpful details on timing and intensity of workouts to suit your fitness level and how to progress. The Spectrum Diet: Cons In terms of weak points, the Spectrum diet could include more guidance on portion control, says Gidus.

While some people might actually prefer not to have specific meals plans, that may not work for everyone. The Spectrum Diet: Short- and Long-Term Effects One immediate effect of following the Spectrum diet will likely be an improved general well-being, say experts.

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