Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases

by Dean Ornish

Sawubona, meaning “I see you,” is a South African Zulu greeting

In summary, the more that people used Facebook, the worse they felt.

Our feelings connect us in powerful ways. As Maya Angelou once wrote, “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

Identify what you’re feeling. Express what you’re feeling. Listen empathically to what others are feeling.

There’s an African proverb: “If you want to go fast, go alone; but if you want to go far, go together.”

Giving advice can also be a form of judgment that implies that the other person is not capable of solving their own problems. It can create more distance and isolation. And when someone offers you reassurance, such as “Everything is going to be okay” or “Just think about the positive side,” what they may be really saying is, “I want you to stop talking because you’re making me anxious or uncomfortable.”

Marianne Williamson eloquently says, “We are not held back by the love we didn’t receive in the past, but by the love we’re not extending in the present.”

“Never ruin an apology with an excuse.”

“I can’t eat everything I want,” which leaves you feeling chronically stressed, you might reframe your experience as “I’m choosing not to eat certain foods because when I replace them with healthier options, I feel so much better.”

“If only I had more ________, then I’d be happy and lovable, so I wouldn’t feel so lonely,” and we fill in the blank with the usual goals: money, power, fame, status, and so on.

a Harvard study of over 12,000 people found that if one or more of your friends are obese, your risk of becoming obese is 45 percent higher. If your friend’s friends are obese, your risk is 20 percent higher. And, amazingly, if your friend’s friend’s friends are obese, your risk is 10 percent higher—even if you’ve never even met them! That’s how interconnected we are.

This understanding is reflected in universal greetings found in other cultures, such as namaste, meaning “the light in me recognizes and honors the light in you,”

For example, in a study of 148 million Twitter messages (tweets) across 1,347 counties in the United States, language patterns reflecting negative social relationships, disengagement, and negative emotions—especially anger—emerged as risk factors for premature death;

Thai Coconut Soup

Indian Lentil Soup

Mediterranean Salad with Pita Crisps Tired of the same old green salads? Wake up your lunchtime with this delicious alternative. We’ve taken our inspiration from a popular eastern Mediterranean salad known as fattoush, which mixes raw vegetables like cucumbers, lettuce, and tomatoes with pieces of toasted pita bread. Two special ingredients, pomegranate molasses and sumac, jazz up the crunch with tantalizingly bright, tangy, fruity flavors. Little Gem, a miniature version of romaine lettuce, offers great sweetness and crunch; you can also use baby romaine or hearts of romaine. Serves: 4 Serving Size: 2 cups Prep Time: 15 minutes Cook Time: 15 minutes Ready Time: 30 minutes 1 whole-wheat pita bread, split horizontally 2 teaspoons ground sumac 2 tablespoons fresh lemon juice 2 tablespoons pomegranate molasses ⅛ teaspoon fine sea salt ⅛ teaspoon freshly ground pepper ¼ cup thinly sliced red onion ½ teaspoon minced garlic 5 cups roughly chopped or torn baby romaine, hearts of romaine, or Little Gem lettuce 2 cups cherry tomatoes, halved 1 English or hothouse cucumber, peeled, seeded, and diced (1½ cups) 1 cup flat-leaf parsley leaves ½ cup fresh mint leaves Preheat oven to 325°F. Line a small baking pan with parchment paper or use a nonstick baking pan. Place split pita rounds on pan. Bake until dry and crisp, about 15 minutes. Remove from oven and let cool. Break pita into bite-sized pieces. In a small bowl, cover sumac with 1 tablespoon hot water. Let steep for 5 minutes. ...

Coleslaw No, this isn’t your grammy’s coleslaw—it’s still yummy, but a whole lot healthier. We’ve slashed the fat and enhanced the nutrition by using deliciously creamy vegan mayo. A must-have at your next summer’s day picnic! Serves: 6 Serving Size: 1 cup Prep Time: 30 minutes Cook Time: N/A Ready Time: 30 minutes ½ cup Vegan Mayo (this page) 2 tablespoons champagne vinegar (see Chef’s Notes) 1½ tablespoons pure maple syrup 1 teaspoon freshly squeezed lemon juice 1 teaspoon celery seed 6 cups shredded cabbage (preferably a mix of green and purple) 1 medium to large carrot, peeled and shredded ⅓ cup chopped scallions ¼ teaspoon fine sea salt ¼ teaspoon freshly ground black pepper Combine mayo with vinegar, maple syrup, lemon juice, and celery seed in a large bowl. Add the cabbage, carrot, and scallions. Season with salt and pepper. Mix well and serve at once, or chill before serving. Chef’s Notes The coleslaw can made 1 day in advance and refrigerated. If you don’t have champagne vinegar on hand, apple cider vinegar would make a fine substitute.

Serves: 4 Serving Size: ¾ cup Prep Time: 15 minutes Cook Time: 30 minutes Ready Time: 45 minutes 1 cup chopped onion 1 cup unsweetened soy milk ½ teaspoon garlic powder 1 teaspoon chopped fresh thyme or ½ teaspoon dried thyme ⅛ teaspoon fine sea salt ⅛ teaspoon freshly ground pepper Pinch freshly ground nutmeg 1 tablespoon cornstarch 6 cups cauliflower florets (about 3 pounds from 1 large head cauliflower) 1 tablespoon finely chopped chives or nutritional yeast for garnish (optional) In a large sauté pan, combine onions with ¼ cup water over high heat. Bring to a boil. Reduce heat to medium. Cook, stirring frequently, until onions are tender and liquid has evaporated, about 10 minutes. Add soy milk, garlic powder, thyme, salt, pepper, and nutmeg. Bring soy milk to a simmer. Be careful not to boil. Combine cornstarch in 1 tablespoon water in a small bowl. Whisk cornstarch mixture into the onion mixture. Cook about 2 minutes, whisking frequently, until mixture is thick and creamy. Remove from heat. Set aside. Place a vegetable steamer basket in a saucepan and add water to just below bottom of steamer basket. Over high heat, bring water to a boil. Add cauliflower florets, cover, and steam until tender, 8–10 minutes. (You may need to steam cauliflower in batches, depending on the size of your steamer.) Remove strainer basket. Discard steaming water from the pot. Place steamed cauliflower back into the empty pot. Add the sauce to the cauliflower. Using a hand masher, sturdy whi...

Serves: 2 Serving Size: 1 cup Prep Time: 5 minutes Cook Time: N/A Ready Time: 5 minutes 2 cups firmly packed fresh spinach 1½ cups peeled and chopped pineapple ¾ cup peeled and chopped cucumber ¾ cup lightly packed fresh mint ¾ cup ice (about 6 ice cubes) 1 teaspoon lemon juice Liquid or powdered stevia (optional)

Serves: 2 Serving Size: 1 cup Prep Time: 1 minutes Cook Time: 4 minutes Ready Time: 5 minutes 2 cups unsweetened soy milk 1 tablespoon unsweetened cocoa powder 1 tablespoon roasted-grain beverage powder (such as Kaffree Roma) ¾ teaspoon vanilla extract Pinch stevia powder or turbinado sugar, or a few drops pure maple syrup

Serves: 2 Serving Size: 1 cup Prep Time: 1 minute Cook Time: 4 minutes Ready Time: 5 minutes 2 cups unsweetened soy milk 2 teaspoons roasted-grain beverage powder (such as Kaffree Roma) ¼ teaspoon vanilla extract ¼ teaspoon powdered stevia

Mushroom Gravy Enjoy all the creamy goodness of traditional mushroom gravy, without the fat! If creminis are not available, you can use white button mushrooms, or a mixture of your favorite wild mushrooms. Serves: 8 Serving Size: ¼ cup Prep Time: 5 minutes Cook Time: 20 minutes Ready Time: 25 minutes 4 cups (8 ounces) thinly sliced cremini mushrooms (or use any combination of mushrooms) ⅓ cup finely chopped shallots 2 tablespoons Bragg Liquid Aminos or reduced-sodium tamari 2 cups unsweetened soy milk 1 tablespoon chopped fresh thyme ¼ teaspoon freshly ground pepper 1½ tablespoons sweet rice flour, arrowroot, or cornstarch In a heavy-bottomed saucepan over medium-low heat, sauté the mushrooms, shallots, liquid aminos or tamari, and 2 tablespoons water, stirring frequently, until mushrooms have released their liquid and the liquid has evaporated, 7–10 minutes. Add soy milk, thyme, and pepper. Raise heat to medium, bring to a simmer, and cook for 10 minutes. In a small bowl, whisk sweet rice flour, arrowroot, or cornstarch with 2½ tablespoons water until smooth. Whisk this mixture into mushrooms. Cook, stirring constantly, until mixture thickens and loses any raw starch taste, 2–3 minutes. If mixture becomes too thick, thin with a little more soy milk. Taste for seasoning, adding more liquid aminos or tamari and/or pepper to taste. Serve warm.

Vegan Mayo This recipe transforms this classic condiment into a heart-healthy spread. By substituting firm silken tofu for the usual egg yolk and oil, the saturated fat and cholesterol drop away, leaving heart-healthy plant protein and a mix of cardioprotective antioxidants. Serves: 12 Serving Size: 1 tablespoon Prep: 5 minutes Ready: 5 minutes 12 ounces firm silken tofu 2 tablespoons fresh lemon juice 1½ teaspoons Dijon mustard 1 teaspoon onion powder ½ teaspoon garlic powder ⅛ teaspoon powdered stevia, or ¾ teaspoon pure maple syrup ⅛ teaspoon fine sea salt ⅛ teaspoon freshly ground pepper In a food processor fitted with a metal blade, blend all ingredients until creamy. Taste for seasoning and add more lemon juice and/or salt as needed. Chef’s Notes Silken tofu has a delicate, custardy texture that’s very different from regular tofu. Different brands of silken tofu can vary greatly in flavor and texture. We’ve had very good results using Morinaga’s Mori-Nu firm silken tofu. Look for it in aseptic (non-refrigerated) packages in the Asian foods section of your grocery store. You can also order it directly from Morinaga or other online retailers.

Basil Mayo Made from a base of silken tofu, this vibrantly green, flavorful vegan mayonnaise has no added fat and makes a great sandwich spread or vegetable dip. It’s best used within a day of being made. Serves: 28 Serving Size: 1 tablespoon Prep: 5 minutes Ready: 5 minutes 12 ounces firm silken tofu 2 tablespoons fresh lemon juice 1 teaspoon Dijon mustard ⅛ teaspoon stevia 1 teaspoon onion powder ¾ teaspoon garlic powder ¼ teaspoon fine sea salt ⅛ teaspoon freshly ground pepper ¾ cup firmly packed fresh basil Place tofu, lemon juice, mustard, stevia, onion powder, garlic powder, salt, and pepper in a blender or in a food processor fitted with a metal blade. Blend on medium speed until mixture is creamy. Add basil and blend or process again until basil is completely pureed and mixture is bright green. If mayonnaise seems too thick, add 2–3 tablespoons water. Cover and refrigerate until needed. Chef’s Notes Widely used for vegan desserts, dips, and spreads, silken tofu has a delicate, custardy texture that’s very different from regular tofu. Different brands of silken tofu can vary greatly in flavor and texture. We’ve had best results using Morinaga’s Mori-Nu firm silken tofu. Look for it in aseptic (non-refrigerated) packages in the Asian foods section of your grocery store. You can also order it directly from Morinaga or other online retailers.

Fresh Produce All fruits and vegetables Edamame Soy Milk (Unsweetened) Silk: Organic Unsweetened Westsoy: Organic Unsweetened, Organic Plus, Low-fat, Nonfat, Soy Slender Soy Dream: Enriched Original Edensoy: Organic Original, Organic Unsweetened, Extra Original Earth Balance: Organic Original Pacific Organic: Original Unsweetened Rice Milk (Unsweetened) Rice Dream: Enriched Original, Unsweetened, Sprouted, Enriched Rice and Quinoa 365: Organic Original, Organic Unsweetened Oat Milk (Unsweetened) Pacific Flax Milk Good Karma Foods: Flax and Protein Original Low-Fat Almond Milk (Unsweetened) Silk, Eden: Almond Dream Califia Farms Blue Diamond: Almond Breeze Nonfat Nondairy Soy Creamers Silk, Wildwood, Califia Farms, Trader Joe’s Nondairy Cheeses Go Veggie: Vegan American, Vegan Cheddar, Vegan Pepper Jack, Vegan Mozzarella, Vegan Tofu (Organic; Non-GMO) Nasoya: Organic firm, organic extra firm, organic silken, organic sprouted super firm, organic super firm and sprouted cubed, teriyaki and chipotle baked Wildwood: Organic silken, soft, firm, extra firm, super firm, high protein super firm; variety of baked tofu such as teriyaki, savory, sriracha Westsoy: Organic, soft, firm, extra firm; a variety of baked such as Mexican Jalapeño, Asian Teriyaki, Italian Garlic Herb, Zesty Lemon Pepper, Roma Tomato Basil Soy Boy: Organic firm and extra firm, Tofu Lin, Italian, Caribbean, Smoked Morinaga: nigari, puree, silken soft, firm, lite, and extra firm 365 Organic: Organic firm and ext...

Frozen Vegetables (100% Vegetables, No Added Fat/Oils or Sauces) Cascadian Farms, Earthbound, Kroger, Birds Eye, Green Giant, Great Value, 365, Lakeside: A variety of frozen vegetables are available such as: edamame, asparagus, broccoli florets and cuts, cut spinach, green beans, winter squash, kale, sweet corn, sweet peas, Swiss chard, peas and carrots, peas, various blends (Garden Vegetable Medley, California-Style Blend, Chinese-Style Stir-fry Blend, Gardener’s Blend, Thai-Style Stir-fry Blend, Country-Style Potatoes) Alexia: Hash Browns (without added fat/oil), sweet corn, green peas, carrots, Vegetable Medley Frozen Fruit (100% Fruit) Cascadian Farms, Earthbound, Kroger, Birds Eye, 365, Green Giant, Market Pantry, Welches, Dole, Great Value: A variety of frozen fruit are available such as blackberries, blueberries, raspberries, strawberries, sliced peaches, pineapple, banana, tropical fruit blends, and mixed fruit Frozen Packaged Foods Rising Moon: Organic Manicotti with Marinara & Organic Soy Filling, Butternut Squash Ravioli, Slim Trim Soy Lasagna Amy’s: Light & Lean Sweet & Sour Asian Noodle Breakfast and Meat Analogs Lightlife: Gimme Lean Sausage, Smart Bacon Morningstar: Soy Sausage Links, Soy Sausage Patties, Soy Grillers 365: Meatless Breakfast Patties Quorn: Breakfast Sausage Patties Veggie Grounds Trader Joe’s: Beef-less Ground Beef

Lightlife: Original, Mexican Boca Burger: Veggie Ground Crumbles Quorn: Grounds Analog Chicken Strips Beyond Meat: Grilled Chicken, Southwest Chicken Strips Lightlife: Smart Strips Chick’n, Smart Tenders Lemon Pepper Chick’n, Smart Tenders Savory Chick’n Trader Joe’s: Chicken-less Strips Quorn: Vegan Chick’n Tenders, Vegan Naked Chick’n Cutlets, Vegan Spicy Chick’n Patty, Vegan Breaded Chick’n Cutlet Other Meat Analogs Lightlife: Gimme Lean Beef, Smart Buffalo Wings, Smart Honey BBQ Wings, Smart Cutlets Original, Smart Cutlets Classic Marinara, Smart Strips Steak Style, Smart Deli Bologna, Smart Deli Ham, Smart Deli Pepperoni, Smart Deli Turkey Yves Veggie Cuisine: Veggie Ham, Veggie Turkey, Veggie Salami, Veggie Pepperoni, Veggie Bacon, Veggie Breakfast Patties, Veggie Ground