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The Spectrum

July 3rd, 2020

PART 1 OF 4

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

This post will contain the most important information that is provided by the author of “The Spectrum” according to me. While reading this book I always had my highlighter and if I saw something imporantant I highlighted. These excerpts in this post are those highlights in bullet form.

  1. Awareness is the first step in healing your body.
  2. There is direct correlation between the amount of change in diet and lifestyle and the amount of change in these patients coronary artery disease after one year and also after five years.
  3. When most people are prescribed medications to lower their blood pressure, cholesterol, or blood sugar, they are usually told, “You will have to take this for the rest of the life,” often in ever-increasing dosages. Why? Because the underlying causes are not being addressed.
  4. Nine factors related to nutrition and lifestyle account for almost 95 percent of the risk of a heart attack in men and women. These factors were: smoking, cholesterol level,hypertension,diabetes, obesity, diet, physical activity, alcohol consumption, and psycho social issues such as emotional stress and depression
  5. You may be surprised to learn that angioplasty does not reduce the risk of a heart attack and does not prolong life in patients with stable coronary heart disease.
  6. Its hard for many people to believe that comprehensive lifestyle changes work even better than drugs and surgery in treating heart disease, but they often do.
  7. Regular physical exercise worked even better than angioplasty for preventing heart attacks, strokes, and premature deaths.
  8. Those taking the cholesterol lowing statin Lipitor had 36 percent fewer cardiac events after eighteen months than those undergoing angioplasty.
  9. Several randomized controlled trials have shown that coronary bypass surgery prolongs life only in those with the most severe disease, which is only a small percentage of those who receive it.
  10. If you do have heart disease, even a single meal that’s high in saturated fat may cause acute changes in how stickily your blood clots and how constricted your arteries may become, both of which may increase the risk of chest pain or even a heart attack.
  11. If moderate changes in diet and lifestyle aren’t sufficient to lower your cholesterol sufficiently, bigger changes in diet and lifestyle usually are.
  12. Eating bad food does not make you a bad person
  13. How you eat is as important as what you eat
  14. Joy of living is a much better motivator than the fear of dying.
  15. Its important to address the deeper issues that underlie our behaviors.
  16. Loneliness, anxiety, and depression are epidemic in our culture. If we address these deeper issues, it becomes easier for people to make lasting changes in their behaviors.
  17. Connections with other people affect not only the quality of our lives but also the quantity of our lives.
  18. Awareness is the first step in healing.
  19. The most important factor in motivating you to make and maintain big changes in your diet and lifestyle is understanding how powerful the benefits are and how quickly they may occur.
  20. If its fun, its sustainable.
  21. If we understand that what we gain is so much more than what we give up, it doesn’t feel like a sacrifice. We can see lifestyle choices as opportunities to transform out lives in ways that make us feel more joyful.
  22. Consume some omega 3 fatty acids (good fats) every day.
  23. Omega 3 fatty acids are found in cold water fatty fish (salmon, mackerel, herring, trout, sardines, and albacore tuna, as well as canola, soy bean, flambeed, and walnut oils.
  24. Omega 3 fatty acids may reduce triglycerides (a form of fat), lower blood pressure, and decrease inflammation (thereby reducing the symptoms of arthritis and other inflammatory illnesses as well as autoimmune disease such as lupus). The omega 3 fatty acids can help prevent excessive blood clots from forming which in turn may decrease the risk of heart attack and stroke. They may also help prevent irregular heartbeats such as atrial fibrillation
  25. Dr. Leafs studies confirmed by those of others, revealed tt consumption of omega 3 fatty acids on a regular bases may reduce the risk of sudden cardiac death (which is as bad as it sounds) by 42 percent to a much as 90 percent by stabilizing your heart rhythm. Because of this, the American Heart Association recommends at least two servings of fish such as salmon per week.
  26. Only three 1-gram capsules per day provide all that most people need.
  27. Omega 3 fatty acids stabilize the rhythm of your heart by effectively removing these hyper excitable cells from functioning, thereby reducing the likelihood of irregular heartbeats and sudden cardiac death.
  28. All oils are 100 percent fat; since fat has 9 calories per gram versus only 4 calories per gram for protein and carbohydrates, its very easy to eat a lot of extra calories if you consume a lot of fat.
  29. Also, olive oil contains about 14 percent saturated fat. So if you eat alot lot of olive oil, you’re consuming a significant amount of saturated fast as well as a lot of calories.
  30. Olive oil significantly reduces your blood flow to various parts of your body, whereas canola oil and salmon do not.
  31. Walnuts (which contain omega) 3 fatty acids) improved blood flow.
  32. Canola oil has significant amounts omega 3 fatty acids, whereas Olive Oil does not.
  33. The omega-3 fatty acids are truly good

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