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Change Nation: Dean Ornish (02/29/08)

Dean Ornish on Living Healthier

2/29/08
View Our Expert Profile for Dean Ornish
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Dean Ornish, M.D., is a leader in the field of living healthier. He is the founder, president and director of the non-profit Preventive Medicine Research Institute in Sausalito, CA, and is a clinical professor of medicine at the University of California San Francisco. Ornish is the author of five best-selling books, including his recent one The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health. His research has been published in the Journal of the American Medical Association, The Lancet, Circulation, The New England Journal of Medicine and The American Journal of Cardiology. Ornish’s healthier living message has also been featured in cover stories in Newsweek, Time, and U.S. News & World Report. Here, he shares his viewpoint on what it means to live healthier.

What is the main message that you would like people to get from The Spectrum?

The Spectrum is based on the idea that once you start to [tell yourself] you can’t have something, then immediately you want that. What I have done is categorize foods from the most healthful to the least healthful. There are no good and bad foods. Some foods are clearly better for you than others and [my book] suggests you find your place on the spectrum. What matters most is your overall way of eating and living. So, if you indulge yourself one day, it doesn’t mean you cheated on your diet or you were a bad person because you had bad food. Just eat healthier the next [day].

There are three components of the spectrum in your book—nutrition, exercise and stress. Is one more important than the other?

No. They are all important. The spectrum approach really doesn’t just focus on behaviors, [and it] doesn’t just give information. It works on a deeper level and when we can give you alternative ways, for example, of managing stress. Then, you can accomplish even more. You can find ways of nourishing and nurturing yourself that are life enhancing, rather than ones that are self-destructive.

There is so much confusing information out there about good foods and bad foods. Are there three that you would add to a diet and three that you would ask people to decrease?

When we call foods good or bad, I think that is part of our problem. It is a very small step to saying “ I hate bad foods—I am a bad person.” Some foods are clearly more healthful for you than others and so it is not just what you exclude from your diet that is harmful but also what you include that is beneficial. There are at least 100,000 substances that are protective. [They] help protect you against the risk of cancer and heart disease and even slow the aging process. Blueberries, for example, can really make you smarter because of the [antioxidants] that are in there. Turmeric, which you find in curries, is a powerful anti-inflammatory spice that may help prevent Alzheimer’s. Chocolate is good for you in small quantities. It has flavonols that can actually dilate your blood vessels and lower your blood pressure and improve your blood flow.

Your motivator is clearly fun and pleasure and there are so many people who don’t associate those two things with exercise. How do you create that as a new link for people?

Well first of all, [do] what you enjoy. For me, running was always a punishment when I was growing up in Texas. You know, go take a lap. But I love things that involve rackets, [like] tennis, ping-pong or squash. I love walking. I take the stairs instead of the elevator.

Little things that you can incorporate into your daily life can make a huge difference, because it turns out that in terms of reducing the risk of premature illness or death, a little goes a long way. Just walking 20 or 30 minutes a day and not even all at once or all that fast can reduce your risk of premature death by 50%. It is also useful to add some strength training to it as well, because that can help you burn fat faster as well as increase your bone strength.

What are your thoughts on people who have either a genetic disposition to disease or might think that they do?

Genetics do affect our risk of disease, but the good news is that a predisposition is not a death sentence. If you are genetically predisposed to something you might want to move more toward the healthier end of the spectrum than someone else might. Also, we have found that you can actually change how your genes are expressed when you spend more time on the healthy end of the nutrition- and stress-management-and-exercise spectrum. You can actually turn on the genes that prevent disease and turn off the ones that promote illness.

Are you more on the small [change side] or the bigger in terms of actually creating a healthier life style?

I am for the approach that works the best for an individual. And, one size doesn’t fit all. Some people say it’s easier to make small gradual changes. Get a pedometer and walk 1,000 or 3,000 steps more a day, eat one less cookie a day and over time those changes do add up. The advantage of that is that they aren’t that hard to do. The disadvantage is that it takes longer to see the benefits.

The other approach also works. You feel so much better so quickly that for many people these become choices worth making not only to live longer but to live better. When you make big changes, you see big benefits very quickly. Even more than being healthy, people want to feel free and in control. It is all about preserving that sense of empowering people with information that they can use to make informed and intelligent choices.

SIGNATURE QUESTIONS

What is the belief you go to in times of change?

I try to go back to that inner joy, that inner peace, that inner wisdom. During times of change, it’s very easy to allow that to get disrupted.

The best thing about change is…

… the opportunity to transform [myself].

What is the best change that you have ever made?

Marrying my wife Anne and having my son Lucas. Totally changed my life in ways that nothing else even comes close to.

For more information on Dr. Dean Ornish, visit www.pmri.org or www.ornishspectrum.com.


katherine00

After being in relationship with Wilson for seven years,he broke up with me, I did everything possible to bring him back but all was in vain, I wanted him back so much because of the love I have for him, I begged him with everything, I made promises but he refused. I explained my problem to someone online and she suggested that I should contact a spell caster that could help me cast a spell to bring him back but I am the type that don't believed in spell, I had no choice than to try it, I meant a spell caster called Dr Zuma zuk and I email him, and he told me there was no problem that everything will be okay before three days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4pm. My ex called me, I was so surprised, I answered the call and all he said was that he was so sorry for everything that happened, that he wanted me to return to him, that he loves me so much. I was so happy and went to him, that was how we started living together happily again. Since then, I have made promise that anybody I know that have a relationship problem, I would be of help to such person by referring him or her to the only real and powerful spell caster who helped me with my own problem and who is different from all the fake ones out there. Anybody could need the help of the spell caster, his email: spiritualherbalisthealing@gmail.com or call him +2349055637784 you can email him if you need his assistance in your relationship or anything. CONTACT HIM NOW FOR SOLUTION TO ALL YOUR PROBLEMS'

NatashaHaye

Hi everyone, I'm so excited.
My ex-boyfriend is back after a breakup,I’m extremely happy that will are living together again.
My name is Mary Wilkie from England.
My boyfriend of a 4yr just broke up with me and am 30 weeks pregnant.I have cried my self to sleep most of the nights and don’t seem to concentrate during lectures sometimes I stay awake almost all night thinking about him and start to cry all over again.Because of this I end up not having energy for my next day’s classes ,my attendance has dropped and am always in uni and on time.Generally he is a very nice guy ,he ended it because he said we were arguing a lot and not getting along.He is right we’ve been arguing during the pregnancy a lot .After the break up I kept ringing him and telling him I will change.I am in love with this guy and he is the best guy I have ever been with.I’m still hurt and in disbelief when he said he didn’t have any romantic feelings towards me anymore that hurt me faster than a lethal syringe.He texts me now and then mainly to check up on how am doing with the pregnancy,he is supportive with it but it’s not fair on me, him texting me as I just want to grieve the pain and not have any stress due to the pregnancy.i was really upset and i needed help, so i searched for help online and I came across a website that suggested that Dr Unity can help solve marital problems, restore broken relationships and so on. So, I felt I should give him a try. I contacted him and he told me what to do and i did it then he did a spell for me. 28 hours later, my bf came to me and apologized for the wrongs he did and promise never to do it again. Ever since then, everything has returned back to normal. I and my bf are living together happily again.. All thanks to Dr Unity. If you have any problem contact Dr.Unity now and i guarantee you that he will help you.Email him at: Unityspelltemple@gmail.com ,you can also call him or add him on Whats-app: +2348071622464 ,His website: Link .

NatashaHaye

Fix your broken relationship and marriage right now no matter how hopeless your situation seems!! my husband is back today and i am so excited sharing my testimony with everyone here.I am Natasha Hayes by name and i reside here in USA.I'm happily married to a lovely and caring husband ,with two kids.A very big problem occurred in my family seven months ago,between me and my husband .so terrible that he took the case to court for a divorce.he said that he never wanted to stay with me again,and that he didn't love me anymore.So he packed out of the house and made me and my children passed through severe pain. I tried all my possible means to get him back,after much begging,but all to no avail.and he confirmed it that he has made his decision,and he never wanted to see me again. So on one evening,as i was coming back from work,i met an old friend of mine who asked of my husband .So i explained every thing to him,so he told me that the only way i can get my husband back,is to visit a spell caster,because it has really worked for him too.So i never believed in spell,but i had no other choice,than to follow his advice. Then he gave me the email address of the spell caster whom he visited.{Unityspelltemple@gmail.com}. So the next morning,i sent a mail to the address he gave to me,and the spell caster assured me that i will get my husband back the next day.What an amazing statement!! I never believed,so he spoke with me,and told me everything that i need to do. Then the next morning, So surprisingly, my husband who didn't call me for the past{7}months,gave me a call to inform me that he was coming back.So Amazing!! So that was how he came back that same day,with lots of love and joy,and he apologized for his mistake,and for the pain he caused me and my children. Then from that day,our marriage was now stronger than how it were before,by the help of a spell caster Dr Unity. So, i will advice you out there, if you have any problem contact Dr Unity and i guarantee you that he will help you and you will be the next to share your testimony to every one in the world!!. Email him at: Unityspelltemple@gmail.com or call him on: +2348072370762.

ColbyKatlin

( 48hourslovespell4ever22@gmail.com )

I want to use this medium to tell the world about Doctor HEART who helped me in getting my lover back with his powerful love spell, my ex and i where having misunderstanding which led to our breakup though i went to beg her several times to please forgive and accept me back because i know i offended her but each time i went i always feel more deeply in pain and agony because she always walk out on me and would not want to listen to what i have to tell but on i faithful day as i was browsing i came arose a testimony of a woman whose problem was more than mine and yet Doctor HEART helped her with his spell so i was happy and also contacted Doctor HEART for help via email and then told him my story but the only thing he said was that i will wipe you tear with my spell so lucky for me everything want well just as he promised and right now i have got my fiance back and we are both living happily. there is nothing Doctor HEART can not do with is spell and just as promise my self i will keep testifying on the internet of how Doctor HEART helped me.Are your problem greater that mine or less i give you 100% guarantee that Doctor HEART will put an end to it with his powerful spell, contact Doctor HEART for help Via email 48hourslovespell4ever22@gmail.com


*I. BRING BACK LOST LOVERS IN 4DAYS.

*2. SPELL TO WIN SOMEONE HEART TO YOUR SELF

*3. REMOTE CONTROL OVER LOVERS.

*4. BREAKING OF GENERATION COURSE.

*5. GETTING OF JOB.

ANd many more, he is a supernatural man. He did a very surprising job for me. contact Doctor HEART for help Via email 48hourslovespell4ever22@gmail.com

Enest500

HELLO!!!!!
I am Ernest From Singapore, When I eventually found testimonies about this spell caster Dr.Akereco, how he helped many people to get their lovers and broken homes back, i contacted him through his email address drakerecospellcaster@gmail.com because I was absolutely desperate to get my wife back. Life without my wife was a real mess for me and my children. i wanted a dramatic change and I thought magic could be the solution. After discussing the resolution with Dr Akereco, he gave me hope that he will restore my marriage. I felt confident that he will actually make my wife to return home and he did! It’s fantastic what this great spell caster have done for me, his help is priceless! I don’t know what I would have done without Dr.Akereco, he does his job so well he is organized and highly functional, i believe he is the best spell caster i can count on when it comes to all kinds of spell, I was floored that his spells worked, if you need help, contact him on drakerecospellcaster@gmail.com

HE FIX THE FOLLOWING PROBLEMS TO ALL
ACROSS THE GLOBE ON:
1. Getting your lover or husband back
2. Spiritual bulletproof
3. Training
5. Long life spell
6. Prosperity spell
7. Protection spell
8. Becoming a manager spell
9. Get a huge loan without paying any fee spell
11. Child spell
12. Pregnancy spell

Enest500

HELLO!!!!!
I am Ernest From Singapore, When I eventually found testimonies about this spell caster Dr.Akereco, how he helped many people to get their lovers and broken homes back, i contacted him through his email address drakerecospellcaster@gmail.com because I was absolutely desperate to get my wife back. Life without my wife was a real mess for me and my children. i wanted a dramatic change and I thought magic could be the solution. After discussing the resolution with Dr Akereco, he gave me hope that he will restore my marriage. I felt confident that he will actually make my wife to return home and he did! It’s fantastic what this great spell caster have done for me, his help is priceless! I don’t know what I would have done without Dr.Akereco, he does his job so well he is organized and highly functional, i believe he is the best spell caster i can count on when it comes to all kinds of spell, I was floored that his spells worked, if you need help, contact him on drakerecospellcaster@gmail.com

HE FIX THE FOLLOWING PROBLEMS TO ALL
ACROSS THE GLOBE ON:
1. Getting your lover or husband back
2. Spiritual bulletproof
3. Training
5. Long life spell
6. Prosperity spell
7. Protection spell
8. Becoming a manager spell
9. Get a huge loan without paying any fee spell
11. Child spell
12. Pregnancy spell

veartwani

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