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The Ornish Spectrum Diet

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Developed by Dr. Ornish, the Ornish Spectrum diet is meant to lose weight, prevent diabetes, lower blood pressure, and prevent breast or prostate cancer.

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Is the The Ornish Spectrum Diet diet right for you?

  • 1Do you want to learn how to manage your stress?
  • 2Do you suffer from a chronic condition?
  • 3Does your family have a history of Chronic illness?
  • 4Do you want help making small or large changes to your lifestyle?
  • 5Do you want to be happy and healthy?

The The Ornish Spectrum Diet promise to you?

This diet promises to help you change your lifestyle heal your body with a complete lifestyle program that not only manages nutrition and fitness, but all stress, love, and support.

The Theory and Details Behind the The Ornish Spectrum Diet diet

The Ornish Spectrum diet approaches dieting from the view point of awareness first. Once a person is aware of how critical a role nutrition and lifestyle play in their health and well being than they can make the changes necessary to improve.


Dr. Dean Ornish has spent over 35 years researching methods to hlep prevent and even reverse chronic conditions such as cancer, diabetes, heart disease, and depression.

This diet has 4 focuses: Nutrition, Fitness, Stress Management, and Love & Support.


Foods are not bad, but some are more healthful than others. Dr. Ornish has divided them into 5 groups from most healthful to least helpful. In his book, he explains what he calls "The Spectrum" of food and it's preparation and how to use it to help with various chronic conditions.


Dr. Ornish has research that proves the importance of regular moderate exercise. Increasing your stamina, flexibility and strength add greatly to your overall health and mood.

The Ornish Spectrum Diet strongly encourages at least 30 minutes of moderate exercise every day or 60 minutes every other day. It is also recommended that you strength train 2-3 times a week.

Stress Management

There are two divisions in the nervous system that tell the body what to do with stress: the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system deals with the stress response and the parasympathetic controls the relaxation response. Obviously the more that the parasympathetic nervous system can hep your body relax the more positive the effects you'll see in your body.

p>Dr. Ornish recommends some stress management techniques that can help change the reaction to stress so that your parasympathetic nervous system can function more.

Love & Support

Dr. Ornish believes that nothing leads to depression and illness more than loneliness and isolation. Giving and receiving love and support is vital to the health and well being of every individual.

There are Ornish Spectrum centers scattered all over that offer opportunities to connect with others in the program. They also encourage people to get involved in community programs and group support.

What Health Care Professionals Say About The Ornish Spectrum Diet diet

Numerous studies done by Dr. Ornish at the Preventative Medicine Research Institute have shown the various affects of lifestyle change on gene expression and chronic disease. By visiting the OrnishSpectrum website, you can get access to the research and where it was published. It is quite extensive.

Examples of The Ornish Spectrum Diet Meals: #1

BreakfastEgg White Veggie Scramble wit Blueberries and slice of whole grain bread.
LunchRoasted-Tomato Soup with an Asian Noodle Salad, shrimp and a slice of whole-wheat peach cake.
SnackDark Chocolate with apricots, almond, and non-fat yogurt.
DinnerWild Salmon with a small pear salad, sweet corn, peach bread pudding, and a glass of sparkling wine.

Examples of The Ornish Spectrum Diet Meals: #2

BreakfastEgg White Zucchini Frittata with blackberries, a cup of tea and a slice of whole grain bread.
LunchMango-Beet Salad Vegetarian Chili and corn bread.
SnackGreen Pea Guacamole, whole wheat pita wedged, and red grapes.
DinnerFennel Salad whole-wheat pasta and roasted veggies, Fruit & yogurt trifle with a glass of wine.

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

Book by Dr. Ornish gives an overall look with specifics on how to change your life and alter your chronic conditions using nutrition, fitness, love, support, and stress management.

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