Jumat, 26 September 2014

[Y169.Ebook] Download PDF Patched Together: A Story of My Story [Hardcover], by Brennan Manning

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Patched Together: A Story of My Story [Hardcover], by Brennan Manning

  • Published on: 2010
  • Binding: Unknown Binding

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Kamis, 25 September 2014

[C651.Ebook] Ebook The 22-Day Revolution: The Plant-Based Program That Will Transform Your Body, Reset Your Habits, and Change Your Life, by Marco Borges

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The 22-Day Revolution: The Plant-Based Program That Will Transform Your Body, Reset Your Habits, and Change Your Life, by Marco Borges

THE NEW YORK TIMES�BESTSELLER

With a Foreword by Beyonce, and an Introduction by Dr. Dean Ornish�

A groundbreaking vegan program designed to transform your mental, emotional, and physical health in just 22 days.

Founded on the principle that it takes 21 days to make or break a habit, The 22-Day Revolution is a plant-based diet designed to create lifelong habits that will empower you to live a healthier lifestyle, to lose weight, or to reverse serious health concerns. The benefits of a vegan diet cannot be overstated, as it has been proven to help prevent cancer, lower cholesterol levels, reduce the risk of heart disease, decrease blood pressure, and even reverse diabetes.

As one of today’s most sought-after health experts, exercise physiologist Marco Borges has spent years helping his exclusive list of high-profile clients permanently change their lives and bodies through his innovative methods. Celebrities from Beyonc�, Jay-Z, Jennifer Lopez,� and Pharrell Williams, to Gloria Estefan,� and Shakira have all turned to him for his expertise. Beyonce is such an avid supporter that she's partnered with Borges to launch 22 Days Nutrition, his plant-based home delivery meal service.�

Now, for the first time, Borges unveils his coveted and revolutionary manifesto, featuring the comprehensive fundamentals of starting a plant-based diet. Inside, you’ll find motivating strategies, benefits and tips for staying the course, delicious recipes, and a detailed 22-day meal plan. With this program, you will lead a healthier, more energetic, and more productive life—helping you to live the life you want, not just the one you have.

  • Sales Rank: #12178 in Books
  • Published on: 2015-04-28
  • Released on: 2015-04-28
  • Original language: English
  • Number of items: 1
  • Dimensions: 9.31" h x 1.13" w x 6.38" l, .0 pounds
  • Binding: Hardcover
  • 304 pages

Review
Praise for Marco Borges and The 22 Day Revolution

“If a Houston-born foodie like me can do it, you can too – you just need to try it for 22 days.”—Beyonc�, from the Foreword

“Marco Borges embodies the core values that he writes about in this book. What he describes here can make a powerful difference in your health and well-being.”—Dr. Dean Ornish, from the Introduction

“Diet and exercise are the building blocks for a healthy life, and Marco understands not only the scientific benefits to the human body, but also how to present the information in a way that is accessible, manageable, and inspirational.”—Ryan Seacrest, TV/Radio Host and Producer

“A plant-based diet can and will change your life. In The 22-Day Revolution, Marco Borges will show you the best foods for a trim waistline, a strong heart, and a healthy brain.”—Neal Barnard, MD, President and Founder of the Physicians Committee for Responsible Medicine

About the Author
Marco Borges is an exercise physiologist, founder of 22 Days Nutrition, author and plant-based living advocate. Passionate about guiding people to develop healthier lifestyles, he has spent the last 20 years as a lifestyle coach and touring the world empowering others with tools for ultimate wellness. He is also the author of Power Moves: The Four Motions To Transform Your Body For Life. He lives in Miami with his wife and their three sons.

Excerpt. � Reprinted by permission. All rights reserved.

FOREWORD

by BEYONC�

I WAS BORN AND RAISED in Houston, and if there’s one thing we love in Texas, it’s good food. Food has always been at the heart of my family, and it played a big role in my upbringing. We celebrated, bonded, commiserated, and loved one another through food—and not necessarily the healthy kind. Our hometown favorites were fried chicken, fajita tacos, BBQ burgers, BBQ ribs, fried shrimp, and po’boy sandwiches. Growing up, I was always on the move and didn’t always make the right choices when it came to food and may have even developed some habits around it that were silently sabotaging my health as I grew older.

After having my daughter, I made a conscious effort to regain control of my health and my body. But I didn’t want to do a crash diet. I was a mom now. I needed to change my ways and set an example for my child. So I turned to no one other than my good friend and fitness and nutrition confidant, Marco Borges. I’ve worked with him for years to keep me on-track, motivated, and ahead of the health game. Yet, as much as I follow and trust his advice, when I would hear him talk about the amazing benefits of a plant-based lifestyle, I would think, that sounds amazing. I would love to experience those benefits, and while I can incorporate those good foods into my life, I knew I could never eat that way. I love food too much. Something needed to happen for me to come around. I needed to be ready.

A year later (around November 2013), my husband and I decided we wanted to try a completely plant-based diet with Marco. I had lost my pregnancy weight with his help, through an exercise-and-nutrition program, and was ready for another challenge. I decided I wanted to take a more proactive role in my health, and knowing all the amazing benefits, I knew this was the one. I was ready.

And so the journey began that helped me get into the best shape of my life. Little did I know the long-lasting effects it would have. I thought, like with most diets, I would feel deprived and hate food, that I would miss out on restaurants and celebrations, that I would get headaches and be irritable, etc. I was wrong about all of that. It took a few days to adjust, but what I discovered was increased energy, better sleep, weight loss, improved digestion, clarity, and an incredibly positive feeling for my actions and the effects it would have on those around me and the environment. I couldn’t believe how much of our health we can control with food. And that I could still love food but this time it would love me back (like the walnut tacos you’ll find in here, oh my!!). We even celebrated my husband’s birthday with an all-vegan party. I can still see the reaction on our friend’s faces. Some were extremely excited while others had some reservations, but in the end, we all enjoyed it immensely. My greatest discovery was that I would benefit from the best gift I could give myself and my family—my health.

I’m sharing my experience because I want the best for everyone, and I would like for anyone who thinks that this isn’t for them, even though they may know of the incredible benefits, that they can do it. You deserve to give yourself the best life you can. Empowerment starts within you and your decisions. You can control the quality of your life with the food you eat. The truth is that if a Houston-born foodie like me can do it, you can too—you just need to try it for 22 days.

—Beyonc�

INTRODUCTION

I WELCOME THIS OPPORTUNITY TO write the introduction to this important book, as awareness is the first step in healing.

For almost four decades, my colleagues and I at the nonprofit Preventive Medicine Research Institute and the University of California, San Francisco have conducted clinical research proving the many benefits of comprehensive lifestyle changes. These include:


���•�a whole-foods, plant-based diet (naturally low in fat and refined carbohydrates) like the one described in this book;
���•�stress-management techniques (including yoga and meditation);
���•�moderate exercise (such as walking); and
���•�social support and community (love and intimacy).

In short—eat well, move more, stress less, and love more.

Many people tend to think of advances in medicine as high-tech and expensive, such as a new drug, laser, or surgical procedure. We often have a hard time believing that something as simple as comprehensive lifestyle changes can make such a powerful difference in our lives—but they often do.

In our research, we’ve used high-tech, expensive, state-of-the-art scientific measures to prove the power of these simple, low-tech, and low-cost interventions. These randomized controlled trials and other studies have been published in the leading peer-reviewed medical and scientific journals.

In addition to preventing many chronic diseases, these comprehensive lifestyle changes can often reverse the progression of these illnesses.

We proved, for the first time, that lifestyle changes alone can reverse the progression of even severe coronary heart disease. There was even more reversal after five years than after one year and 2.5 times fewer cardiac events. We also found that these lifestyle changes can reverse type 2 diabetes and may slow, stop, or even reverse the progression of early-stage prostate cancer.

Changing lifestyle actually changes your genes—turning on genes that keep you healthy, and turning off genes that promote heart disease, prostate cancer, breast cancer, and diabetes—more than five hundred genes in only three months. People often say, “Oh, it’s all in my genes. There’s not much I can do about it.” But there is. Knowing that changing lifestyle changes our genes is often very motivating—not to blame, but to empower. Our genes are a predisposition, but our genes are not our fate.

Our latest research found that these diet and lifestyle changes may even lengthen telomeres, the ends of your chromosomes that control aging. As your telomeres get longer, your life gets longer. This was the first controlled study showing that any intervention may begin to reverse aging on a cellular level by lengthening telomeres. And the more people adhered to these lifestyle recommendations, the longer their telomeres became.

This is a different approach to personalized medicine. It’s not like there was one set of dietary recommendations for reversing heart disease, a different one for reversing diabetes, and yet another for changing your genes or lengthening your telomeres. In all of our studies, people were asked to consume a whole-foods, plant-based diet like the one described in this book. It’s as though your body knows how to personalize the medicine it needs if you give it the right raw materials in your diet and lifestyle.

It’s not all or nothing. In all of our studies, we found that the more people changed their diets and lifestyles, the more they improved and the better they felt—at any age. If you indulge yourself one day, eat healthier the next.

These lifestyle changes are part of the most influential trend in medicine today—what is known as “Lifestyle Medicine,” which is lifestyle as treatment as well as prevention.

And what’s good for you is good for our planet. To the degree we transition toward a whole-foods, plant-based diet, it not only makes a difference in our own lives; it also makes a difference in the lives of many others across the globe.

The crises in global warming, health-care costs, and energy resources can feel overwhelming: “What can I do as one person to make a difference?” This may lead to inaction, depression, and even nihilism.

However, when we realize that something as primal as what we choose to put in our mouths each day makes a difference in all three of these crises, it empowers us and imbues these choices with meaning. If it’s meaningful, then it’s sustainable—and a meaningful life is a longer life.

HEALTH CRISIS

More than 75 percent of the $2.8 trillion in annual U.S. health-care costs (mostly sick-care costs) are from chronic diseases that can often be prevented and even reversed by eating a plant-based diet at a fraction of the costs.

For example, in the European Prospective Investigation into Cancer and Nutrition (EPIC) study, patients who adhered to healthy dietary principles (low meat consumption and high intake of fruits, vegetables, and whole-grain bread), never smoked, were not overweight, and had at least thirty minutes a day of physical activity had a 78 percent lower overall risk of developing a chronic disease. This included a 93 percent reduced risk of diabetes, an 81 percent lower risk of heart attacks, a 50 percent reduction in risk of stroke, and a 36 percent overall reduction in risk of cancer, compared with participants without these healthy factors.

Another recent study of more than twenty thousand men found that those who didn’t have much belly fat and who had a healthy diet, didn’t smoke, and exercised moderately reduced their risk of a heart attack by 80 percent.

It’s not just low-fat versus low-carb. A new study found that animal protein dramatically increases the risk of premature death independent of fat and carbs. In a study of more than six thousand people, those aged fifty to sixty-five who reported eating diets high in animal protein had a 75 percent increase in overall mortality, a 400 percent increase in cancer deaths, and a 500 percent increase in type 2 diabetes during the following eighteen years.

At the same time that the power of comprehensive lifestyle changes is becoming more well documented, the limitations of high-tech medicine are becoming clearer.

For example, randomized controlled trials have shown that angioplasties, stents, and coronary bypass surgery do not prolong life or prevent heart attacks in most stable patients. Only one out of forty-nine people with early-stage prostate cancer and PSA levels below ten may benefit from surgery or radiation. Also, type 2 diabetes and prediabetes are pandemic, affecting almost one half of Americans, yet drug treatments to lower blood sugar do not prevent the complications of diabetes nearly as well as lowering blood sugar with diet and lifestyle. United Health Care estimated that if current trends continue, the costs of type 2 diabetes will be $3.3 trillion by 2020, which is clearly not sustainable.

Lifestyle medicine is cost effective as well as medically effective. Our research has shown that when comprehensive lifestyle changes are offered as treatment (not just as prevention), significant cost savings occur in the first year because the biological mechanisms that control our health and well-being are so dynamic.

For example, Highmark Blue Cross Blue Shield found that overall health-care costs were reduced by 50 percent in the first year when people with heart disease or risk factors went through our lifestyle program in twenty-four hospitals and clinics in West Virginia, Pennsylvania, and Nebraska. In patients who spent more than $25,000 on health care in the prior year, costs were reduced 400 percent in the following year. In another study, Mutual of Omaha found that they saved $30,000 per patient in the first year in those who went through our lifestyle program.

Because of these findings, we are grateful that Medicare began covering our program of lifestyle medicine in 2010. If it’s reimbursable, it’s sustainable. (For more information, please go to www.ornish.com.)

GLOBAL-WARMING CRISIS

Many people are surprised to learn that animal agribusiness generates more greenhouse gases than all forms of transportation combined. The livestock sector generates more greenhouse gas emissions than the entire global transportation chain as measured in carbon dioxide equivalent (18 percent versus 13.5 percent). More recent estimates are that these numbers are even higher—that livestock and their by-products may actually account for more than 50 percent of annual worldwide greenhouse-gas emissions (at least 32.6 billion tons of carbon dioxide per year).

It is also responsible for 37 percent of all the human-induced methane, which is twenty-three times more toxic to the ozone layer than carbon dioxide, as well as generating 65 percent of the human-related nitrous oxide, which has 296 times the global-warming potential of carbon dioxide. Nitrous oxide and methane mostly come from manure, and fifty-six billion “food animals” produce a lot of manure each day.

Also, livestock now use 30 percent of the earth’s entire land surface, mostly for permanent pasture but also including 33 percent of global arable land to produce feed for them. As forests are cleared to create new pastures for livestock, it is a major driver of deforestation: some 70 percent of forests in the Amazon have been turned over to grazing.

ENERGY CRISIS

More than half of U.S. grain and nearly 40 percent of world grain is being fed to livestock rather than being consumed directly by humans. In the United States, more than eight billion livestock are maintained; these livestock eat about seven times as much grain as is consumed directly by the entire U.S. population.

Producing one kg of fresh beef requires about thirteen kg of grain and thirty kg of forage. This much grain and forage requires a total of 43,000 liters of water.

So, to the degree we choose to eat a plant-based diet, we free up tremendous amounts of resources that can benefit many others as well as ourselves. I find this very meaningful. And when we can act more compassionately, it helps our hearts as well.

We’re always making choices in our lives. If what we gain is more than what we give up, then it’s sustainable. Because these underlying biological mechanisms are so dynamic, if you eat and live this way for just 22 days, you’re likely to feel so much better, so quickly, you’ll find that these are choices worth making—not from fear of dying but from joy of living.

For all these reasons and more, this is the right book at the right time. It can help transform your life for the better.

Marco Borges embodies the core values that he writes about in this book. What he describes here can make a powerful difference in your health and well-being.

The Harvard Health Professionals Study and the Harvard Nurses Health Study followed more than thirty-seven thousand men and eighty-three thousand women for almost three million person-years. They found that that consumption of both processed and unprocessed red meat is associated with an increased risk of premature mortality from all causes as well as from cardiovascular disease, cancer, and type 2 diabetes.

And it’s not just the arteries in your heart that get clogged on a diet high in red meat. Erectile dysfunction—impotence—is significantly higher in meat eaters. In men forty to seventy, more than half report problems with erectile dysfunction.

Good news: according to the Massachusetts Male Aging Study, eating a diet rich in fruit, vegetables, whole grains and fish—with less red and processed meats and fewer refined grains—significantly decreased the likelihood of impotence.

It’s not all or nothing. Start with a meatless Monday (or Tuesday or Wednesday). To the degree you move in this direction, there is a corresponding benefit.

You’ll look better and feel better and have hotter sex and a cooler planet.

Now that’s sustainable.

DEAN ORNISH, M.D.

Founder and President, Preventive Medicine Research Institute

Clinical Professor of Medicine, University of California, San Francisco

Author, The Spectrum and Dr. Dean Ornish’s Program for Reversing Heart Disease

www.ornish.com

THE 22-DAY MANIFESTO

PART ONE

Why the 22-Day Revolution Is So Effective

1

IF YOU WANT TO CHANGE your health and make those changes permanent starting right this moment, you can. How? Begin by eating plants.1 And by this I mean a whole-foods, plant-based diet with meals like walnut tacos, veggie ceviche, lentil soup, quiona-stuffed red peppers, oatmeal with banana and blueberries, chia puddia. So whenever you see “eat plants,” I want you to think of delicious, live foods that make you look and feel amazing while inspiring the best in you.

Eating plants is the most powerful, most effective, and simplest way to get healthier. If you want to lose weight, if you want to be fitter and stronger than ever before, you must eat more plants. Obesity, heart disease, diabetes—all of these illnesses come from eating too much of the wrong kinds of food. If you regularly eat processed foods, from sugar-added cereals to meats that are pickled in preservatives, you are probably getting too many calories and not enough vitamins and minerals, and creating a situation where your body cannot help but gain weight and eventually become sick.

A plant-based diet will help you lose weight and keep it off; provide an enormous amount of energy daily; and prevent long-term health problems like heart disease and high blood pressure. A plant-based diet is the answer to some of the major problems plaguing our country, from these increasingly commonplace diseases to the slow and steady breakdown of the environment. “Eat plants” is a mantra that I live by, and one that I voice everywhere I go—to my family, friends, and clients—because I believe it to be the most important thing we can do to take care of ourselves and the planet that we live on.

I have learned firsthand during my twenty years of helping clients lose weight and regain health that diet is the most important tool that we have, and that a plant-based diet is the very best way to achieve vitality and longevity—and to get the best body of your life.

WHY IS PLANT-BASED EATING BETTER FOR YOU?


���•�PLANTS HELP YOU LOSE WEIGHT.

As your palate adjusts to the natural and whole foods you’re eating, cravings for processed and sugary foods subside.



���•�PLANTS PUMP UP YOUR ENERGY.

By eating an abundance of fresh fruits and vegetables, your body will be flooded with vitamins and minerals. And without expending energy breaking down overprocessed foods, your body can focus on repair and cell renewal.



���•�PLANTS INCREASE YOUR HEALTH FOR THE LONG TERM.

As you’ll find out in the coming chapters, a plant-based diet can help reverse heart disease, diabetes, hypertension, obesity, and other diseases that are caused by eating unhealthy, unwholesome, processed foods.


•���•���•

It may sound drastic, but a plant-based diet is actually one of the most common ways of eating. In fact, worldwide, an estimated four billion people live primarily on a plant-based diet, while only about two billion people live primarily on a meat-based diet.2 Places where plant-based and vegetarian diets are most popular have far lower levels of health problems, like high blood pressure and heart disease, than in Western countries. For example, India, a country that has the world’s second-biggest population—more than 1.2 billion people!—has five hundred million vegetarians. What is radical is our Western style of eating meat, dairy, eggs, and processed foods. America’s waistlines, health, and even the environment are paying the price.

Every time clients come to me with the desire—the need—to lose weight and regain control over their lives, I teach them how to incorporate more plants into their diets and cut out the over-processed foods that are slowly poisoning their bodies. With a true plant-based diet, I can help my clients drop anywhere from ten to one hundred pounds and radically transform their overall health. Within days and weeks, each one of them experiences firsthand the incredible benefits, like watching the pounds melt away while they catapult themselves into a world of energy and vitality, simultaneously reversing disease and improving their health profile.

The biggest obstacle I must first help them overcome is the idea that giving up meat and animal products is impossible. No bacon?! No cheese?! Yes. By giving up what you consider to be essential (and fun) components of your diet, you will gain so much more. Choosing plants regularly and discovering how delicious plant-based food is will create brain pathways that will support your newer, better habits. As you become more used to eating plants, and start to really feel the benefits, your new habits will become second nature, and it may soon become hard to imagine that you ever ate a different way.

The 22-Day Revolution program is a 22-day intensive program built to reset your body and mind. It will jump-start your body, so you can get healthy and shed the excess weight. It will be challenging, but as your body adjusts to the correct portions, you’ll learn what 80 percent fullness should feel like. If you’ve been overeating for years, or are more than fifty pounds overweight, the portions outlined in the 22-day program will feel small. That’s why the plan allows for healthy snacks as needed. If you’re embarking on this program for its myriad health benefits instead of weight loss, then chances are the portions are much more in line with what you’re currently consuming. This program is about change, creating new habits and breaking the ones that aren’t working for you anymore. It’s empowering to learn that you can completely transform the way you live and feel in such a short and manageable amount of time.

By combining the benefits of plant-based eating with breakthroughs in science about habit formation and development, I developed a program that, over 22 days, introduces people to eating plants, and simultaneously resets their habits in a way that makes plant-based eating more sustainable for the long term.

Many people begin healthy eating programs; not many manage to make those changes permanent. The goal of the 22-Day Revolution is to get you past the point where most diets fail so that you can create long-lasting change. When I was studying psychology, I discovered that some psychologists believe that it takes 21 days to make or break a habit. The human brain is an incredible machine that can rewire itself over time. The more often you engage in a specific behavior, the more pathways your brain builds to support that behavior. Scientists call that neuroplasticity: the ability of your brain to “change [its] connections and behavior in response to new information, sensory stimulation, development, damage, or dysfunction.”3

Challenge yourself to introduce newer, healthier habits for 21 days, and on day 22, you will emerge as an improved version of yourself. If you can make it through three weeks, you can make it forever!

Gone will be the days of yo-yo dieting, the constant state of misery where you consistently rebound between eating too much, feeling too full, and gaining weight, to going on a strict diet and feeling miserable. Instead, you’ll feel energized immediately, and over time the benefits will absolutely amaze you.

The 22-Day Revolution will give you the tools to take control of your life and your body, to learn to eat in a way that empowers you instead of slowing you down. Three weeks from now, you could be at the beginning of a brand-new way of living in the world—one that makes you feel happy and content.

And you are holding the map in your hand.

This program is a guide to losing weight and gaining health by learning to eat plants.


���•�It’s a manual for habit change, so you can develop an awareness of the unconscious reactions that are ruining your health and making you gain weight.
���•�It’s 22 days of menus that will introduce you to fresh flavors while you learn new habits that will make you healthy and strong.
���•�It’s a path of discovery, as you realize that it is possible to love food and lose weight at the same time, without guilt.
���•�It’s an introduction to the true sensation of fullness, the optimal feeling after meals, which you can experience only when you learn to eat with restraint.
���•�It’s a cookbook that will show you simply delicious and deliciously simple ways to prepare and enjoy all of nature’s vibrant delights.

If you’re looking for a way to lose weight, reclaim your health, and feel good about yourself through and through, it’s possible. If you want to give yourself what you need to have an inner glow and an outer glow that inspires all of the people who know you to say, “What are you doing? Something about you is different!” you can. Food matters! And eating a plant-based diet will help you lose weight, feel better, and positively glow with good health. Plain and simple: It gets results.

Across the country, people are taking up the challenge: Spend 22 days on a plant-based diet and see what it will do for you. Are you ready to join us? If you’re reading this book, I suspect that the answer is already yes.

Set your goals and create a road map for success. What are your personal goals? Do you want to lose weight? Do you want to change your health profile so that you’ll be able to attend your child’s graduation in fifteen years? Do you want to reverse heart disease, have more energy, encourage your family to be more healthful? Be mindful and clear about your goals, and consider writing them down so that you will have inspiration during hard days, and a reminder of what you set out to do so you can appreciate your progress as you move through the program.

In just 22 days you can change the way you feel about yourself, the way you feel about the world, the way you feel every single day.

A SIMPLE CHANGE, INCREDIBLE RESULTS

Every time a client takes the challenge, I get an e-mail about how I have changed his life, or how excited she is to introduce her friends and family to the challenge, and I always take a moment to appreciate how lucky I am to be able to help others learn how to feel their best. But sometimes there are those testimonials that stop me in my tracks; the kind of letters that reinforce every reason for my plan and why I do what I do for a living. I will never forget the day that my dear friend Raymond called me and told me that he was ready to change his life and start his 22-Day Revolution.

Raymond and I had been friends for years, and I had been watching his habits hurt him for all of those years. He has two beautiful children, an amazing wife, and a rewarding career. But his eating habits were catching up with him, and his weight, which had always fluctuated, was going up and up. Raymond was in a downward spiral. When we talked about it, he would admit that he kept mistreating himself over and over, but he somehow couldn’t get himself to stop—especially long-term. He would diet and lose some weight, but cash in on the small victories and ultimately end up gaining more weight than he started with. He was at a loss and felt powerless against his own self-proclaimed “irresponsible and destructive habits.”

I would encourage him to get more conscious about his eating habits. He would try, but always ended up reverting to his habitual, unhealthy patterns. Raymond is the kind of guy who does everything to the max—he thinks big, works hard, and enjoys life to the fullest. However, what he considered to be “enjoying life” most often meant eating long, decadent meals—usually at restaurants or home parties—and most often accompanied by “fine wine.” To him, dieting was a deprivation that meant no longer enjoying himself. What he didn’t truly understand was that while he was doing so well in every other aspect of his life, he was using his successes in those areas to justify his poor health habits, and these habits were slowly killing him. From the outside looking in, it made no sense to me that he didn’t take control of his health, and it would pain me to watch him neglect himself.

I would say, “Raymond, this is your life we’re talking about. Why not capture your success in health as well?”

And Raymond would say, “I know.�.�.�. I’m actually eating better. I was worse before. I’m doing it.” But as soon as he would lose a little weight, he would get comfortable, and then gain it back�.�.�. and then some.

Time went by and nothing changed, because there was no habit change and no map for success. Success needs a plan! If you truly want to change, you need to consciously take a good look in the mirror and say, “I can be a better version of myself, and here’s how.”

Most helpful customer reviews

203 of 217 people found the following review helpful.
This book makes lifestyle management changes so easy! Thank you Marco Borges!!
By Ali J.
It is so hard to make the transition from a traditional diet to plant based diet, but this book provides a weekly shopping list and easy to follow menus. The program does take more prep time, however running to pick up fast food or going to lunch also takes time. Time preparing the plant based meal options is time well spent. I'm not a morning person, however within a day of making the change, I was able to get up an hour and a half earlier to add exercise to my morning routine. The uncomfortableness in my stomach disappeared and it feels good to be a little hungry and look forward to the next meal instead of eating mindlessly.

I am a Registered Nurse who previously worked on a cardiac floor at a hospital. I now work for a health and wellbeing company that supports plant based diets and disease prevention. I have seen firsthand how people lower blood pressure, improve heart health, lose weight, and lower A1c with lifestyle management including a plant based diet and exercise. As far as the cost of fresh fruits and vegetable, I see many people who pay $300-$700 a month for preventable diseases such as heart disease and type 2 diabetes. I'd rather pay a little more for real foods.

Yesterday my coworkers had a surprise birthday potluck for me at work. As Registered Nurses who work for a health and wellbeing company, I would think that some of the food would be healthy, however we had noodles, fried chicken, cake, and ice cream. Today I feel like I have a food hangover. It was hard to wake up, even 2 hours later than I have been getting up and my abdomen feels bloated. I want to remember this feeling, because when I doubt that I am making the right choice, I want to think about how good my body feels on a plant based diet and how I no longer have a feeling of fatigue throughout the day. I make the meals for myself and my husband, however he sometimes adds a chicken breast to the meal. I have seen that he is slowly transitioning away from the adding animal proteins and even takes plant based meals for lunch.

I’m so excited to find a very easy to follow plan that includes an introduction by Dr. Dean Ornish. Dr. Ornish is a name that I respect and I know that he know is committed to improving heart health. The book is so easy to read and Marco Borges provides real stories about people who have made the change, difficulties they faces, and how it changed their lives.

121 of 131 people found the following review helpful.
Marco is a Mastermind
By VP
Marco is a mastermind. This book is amazing. I believe going plant-based had a huge effect on my weight loss experience. I grew up my whole life with animal products and processed foods that’s what I was accustomed to. I thought I had nothing to lose by trying something new for 22 days, not knowing that those 22 days could shift my life into a new direction. I was your typical yoyo dieter, what that small hope inside that one day I would make a change that would last. Today, I am just committed to a healthy lifestyle and not focused on a fad diet. I also am a little kinder to myself, by allowing myself patience when it comes to my body changing. Try it. You have nothing to lose except maybe some weight :-) I think what ultimately got me was the hope that I could potentially change my life in 22 days. And I did. Thank you Marco!!! Thank you for changing my life. You are one of a kind.

74 of 81 people found the following review helpful.
Serving sizes???
By griffluver
My only complaint is that there are no serving sizes for many of the recipes. Otherwise, I like this diet approach.

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Rabu, 24 September 2014

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Pray While You're Prey: How God Turned My Loneliness and Frustration Into Contentment and CommitmentFrom Artistic Esquire Publishing, LL

  • Sales Rank: #2415819 in Books
  • Published on: 2005
  • Binding: Unknown Binding
  • 120 pages

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Senin, 22 September 2014

[B584.Ebook] Fee Download Sex Itself: The Search for Male and Female in the Human Genome, by Sarah S. Richardson

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Sex Itself: The Search for Male and Female in the Human Genome, by Sarah S. Richardson

Human genomes are 99.9 percent identical—with one prominent exception. Instead of a matching pair of X chromosomes, men carry a single X, coupled with a tiny chromosome called the Y.�Tracking the emergence of a new and distinctive way of thinking about sex represented by the unalterable, simple, and visually compelling binary of the X and Y chromosomes, Sex Itself examines the interaction between cultural gender norms and genetic theories of sex from the beginning of the twentieth century to the present, postgenomic age.�����������Using methods from history, philosophy, and gender studies of science, Sarah S. Richardson uncovers how gender has helped to shape the research practices, questions asked, theories and models, and descriptive language used in sex chromosome research. From the earliest theories of chromosomal sex determination, to the mid-century hypothesis of the aggressive XYY supermale, to the debate about Y chromosome degeneration, to the recent claim that male and female genomes are more different than those of humans and chimpanzees, Richardson shows how cultural gender conceptions influence the genetic science of sex.������������Richardson shows how sexual science of the past continues to resonate, in ways both subtle and explicit, in contemporary research on the genetics of sex and gender. With the completion of the Human Genome Project, genes and chromosomes are moving to the center of the biology of sex. Sex Itself offers a compelling argument for the importance of ongoing critical dialogue on how cultural conceptions of gender operate within the science of sex.

  • Sales Rank: #603214 in Books
  • Published on: 2015-09-25
  • Released on: 2013-11-06
  • Original language: English
  • Number of items: 1
  • Dimensions: 9.00" h x 1.30" w x 6.00" l, .0 pounds
  • Binding: Paperback
  • 320 pages

Review
“Erudite and well-balanced. . . . Richardson takes issue with the perpetual reductionist view on sex differences. Perplexed by the suggestion made in 2005 that genetic differences between men and women are larger than those between humans and chimpanzees, she meticulously demonstrates how the genetics of sex has been modeled on alleged and often rehearsed gender distinctions between men and women. But she does more. Richardson skillfully demonstrates how instrumental sex differences have been in the development of genetics. . . . Not simply an account of the effect of gender on genetics, [Sex Itself] provides us with tools to think of the possibility of a gender-critical genetics.” (Amade M'charek Science)

"Accessible, beautifully written, and compelling (plus, the illustrations are excellent). �I could hardly put the book down. . . . Sex Itself is not only valuable as a model of feminist empiricist work, but it is also courageous. Richardson takes the science seriously and follows its implications, even if it conflicts with trends in feminist theory; she takes feminist work seriously and applies its methods to critique scientific research. . . . An important contribution to feminist scholarship." (Sally Haslanger, Massachusetts Institute of Technology Hypatia: A Journal of Feminist Philosophy)

“Sex Itself is a provocative book that sits at the intersection of history, philosophy, and social studies of science and gender, and is well worth picking up.” (Erika Lorraine Milam, Princeton University Journal of the History of Biology)

"Sex Itself offers an insightful analysis of how 'sex' and 'gender' as social odering concepts are woven into genetic research. . . . At the same time, [Richardson] offers something more than a straightforward account of how science is sexed and gendered. At its core, Sex Itself is concerned with ethics as much as history." (Monica J. Casper Women's Review of Books)

“This book convincingly documents the social and cultural values molding changeable gender views and warns that prevailing norms influence the path of scientific research. Recommended.” (R. A. Hoots, Sacramento City College Choice)

"In Sex Itself, Richardson takes gender criticism to a new level — the genomic one.
Richardson compellingly argues that gender is central to our understandings of chromosomal sex, and advocates for the acknowledgement of the interplay between sex and gender so that we may recognize how gender acts not only as a source of bias, but as a productive force driving genetic research. Her impressively clear writing, and the clever illustrations judiciously sprinkled throughout the text, help her less scientifically inclined readers quickly develop requisite familiarity with core biological and genetic concepts. This is an excellent addition to the feminist science studies literature, which should enjoy a wide readership across disciplines." (Somatosphere)

“Effortlessly combining methods from analytic philosophy of science, history of science, and gender analysis, Sarah S. Richardson offers a rich and extremely rewarding set of case studies of gender interactions with genetics, demonstrating how gender assumptions have led geneticists, over the course of a century, to ‘bypass standard methodology, ignore alternative models, privilege certain research questions, and skew their interpretation of evidence.’”
(Elisabeth Lloyd, Indiana University)

“Sex Itself presents an excellent study of the role of gender in human genomics. With this work, Sarah S. Richardson fills a perplexing—and crucial—gap in the literature of gender and science.”
(Evelyn Fox Keller, Massachusetts Institute of Technology)

“Through a series of deeply researched case studies, Sarah S. Richardson shows how thoroughly gender ideologies permeated twentieth- and twenty-first-century research on the so-called sex chromosomes. An essential addition to feminist science studies.”
(Helen E. Longino, Stanford University)

“This is the history I’ve been waiting for: the lucid recounting of a century’s worth of scientific and popular efforts to ground our notions of maleness and femaleness—and their supposed Mars/Venus opposition—in the strands of genetic material that we call X and Y. In Sex Itself, Sarah S. Richardson moves beyond simple notions of gender bias in science to carefully describe both how gender beliefs shape research trajectories and how scientific findings inform cultural and political agendas.”
(Steven Epstein, author of Inclusion and Impure Science)

“An understanding of the biology of sex and its relation to the complexities of human gender adequate to the postgenomic era is an urgently needed but dauntingly difficult task. It requires tracing the history from which scientific ideas of sex and gender have developed, and the echoes of which shape our contemporary concepts; a grasp of the decisive feminist critique of the science of sex and gender over the last half century, but one that goes beyond the disclosure of bias to survey comprehensively the influence of ideas about gender on science; and a proper understanding of the revolutionary developments in genomic science that have occurred in the last twenty years. This book provides all of these things with skill, sensitivity, and elegance. It will provide a definitive starting point for future discussions of this vital set of issues.”
(John Dupr�, author of Processes of Life)

About the Author
Sarah S. Richardson is assistant professor of the history of science and of studies of women, gender, and sexuality at Harvard University. She is coeditor of Revisiting Race in a Genomic Age. She lives in Chester, CT.

Most helpful customer reviews

2 of 2 people found the following review helpful.
A thick history of "sex" in the genome
By TMacPhail
A wonderful social history of how "sex" is articulated in genomics. There have been a lot of books and articles looking at "gender bias" in science and its effects on the practice of science, but this is the first one to include an examination of how an open acknowledgement of such bias might sometimes help, not hinder, the production of knowledge. Richardson's concept of "gender valence" will be useful to anyone interested in feminist epistemology, gender studies, or science studies.

0 of 0 people found the following review helpful.
Helpful for me to get out of male-far-from-female bias
By Trippedonearth
In fact, I chose this book to know the diffence of male and female. As I reading this book, I got to know how much I was affected by the bias the society planted for long time. After reading this book, I thought what really make the difference between the male and the female, which we usually felt. Chromosomal or physiological difference? or Social or cultural preconception?

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Jumat, 19 September 2014

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How to Think Like a Horse: Essential Insights for Understanding Equine Behavior and Building an Effective Partnership with Your HorseBy

Horse trainer and instructor Cherry Hill believes that every human/horse relationship benefits from a greater human understanding of what motivates horses, how they experience the world, what makes them happy, and what worries them. Journey through the equine mind with Hill as she explores what makes a horse tick. How do his basic needs dictate his behavior and mood? What touches and tastes appeal to his senses? How does his “flight or fight” instinct dictate his response to sudden movements? If horses are treated respectfully with methods they understand, everyone involved — animal and human — will be happier, safer, and more productive.

  • Sales Rank: #1952720 in Books
  • Brand: Brand: Storey Publishing, LLC
  • Published on: 2006-05-01
  • Ingredients: Example Ingredients
  • Original language: English
  • Number of items: 1
  • Dimensions: 10.32" h x .72" w x 7.74" l,
  • Binding: Hardcover
  • 176 pages
Features
  • Used Book in Good Condition

Review

“Any horse owner, from beginner to advanced, will find information of value in this book. The author's tone is authoritative without being condescending, and the layout makes it easy to grasp nuggets of knowledge even at a glance.”

Horse & Rider, March 2007

“If more of us read this book, there might be a lot less whip-cracking, bolting, and biting in our daily lives.� BOTTOM LINE: Your horse suggests you pick this one up.”

Horseman’s Yankee Pedlar, January 2007

“Hill first guides the reader through the physical, mental, evolutionary and social processes that lead to common equine behavioral traits. She then relates how that knowledge can be applied practically and routinely at the barn to create an effective partnership between horse and human…In short, a multitude of considerations ultimately affect how well a human communicates with his or her horse when mastering new skills and Hill capably addresses them all with insights she's gained from her lifetime of equestrian experience.”

Western Horseman, January 2007

“Each chapter is packed with specific, sensible, and useful information on every aspect of the horse from the physical to the mental and from the emotional to the social.”

America’s Bridle and Bit, August 2006

“Packed with fascinating facts, it draws you in to the horse's world before you know it.”

Knight Equestrian Books

From the Back Cover
What's Your Horse Telling You?

Equine behavior makes perfect sense when you understand a horse's survival instincts and fears and know what makes him feel calm and confident. As noted horsewoman Cherry Hill describes your horse's basic needs, routines, and responses to sights, smells, sounds, and touch, you will learn to anticipate his reactions and adjust your training methods accordingly. Your lasting reward will be a solid relationship with a curious, trusting, adaptable, and eager-to-please equine companion.

About the Author

Cherry Hill is an internationally known instructor and horse trainer and has written numerous books, including 101 Arena Exercises for Horse & Rider, Horsekeeping on a Small Acreage, How to Think Like a Horse, What Every Horse Should Know, and Horse Care for Kids.�Visit her at www.horsekeeping.com, where you can find information on her books, DVDs, and horsekeeping knowledge.

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4 of 4 people found the following review helpful.
Helpful points to remember
By Beaheart
Although I was aware of many of the trading concepts raised in this book, the overarching tone is presentation of this material from the horse's point of view. This is a perspective that frequently gets lost. But, as the horse comprises half of your partnership and you already know your own perspective, considering things from the horse's point of view is helpful.

1 of 1 people found the following review helpful.
Amazing and Intuitive Insight to the Lives of Horses!
By Kitty Honeycutt
One of the best books ever! Cherry Hill makes it easy to understand your horse. Every aspect of their mannerism is explained in this book. It's a great way to teach yourself and your children about horses and understanding their nature. I would definitely recommend to anyone interested in horses and especially anyone that owns horses. Cherry Hill is an amazing writer, intuitive thinker and really gives a valuable inside look at how horses think.

12 of 13 people found the following review helpful.
Part of the story...
By Carolina Kat
This is a simplified version of "how a horse thinks" geared to the beginning rider. As experienced equestrians who have panned this book have pointed out, the author has an oversimplified analysis of horse thinking, omitting entirely some of the amazing problem-solving skill capacity of horses. As a single source for an explanation of how horses (don't??!!) reason, it fails to explain why my gelding can turn on the water, or my mare can finagle a gate loop. But it does define some of the simpler reactions horses can have to certain stimuli which would be useful to someone new to horses, for example someone who thinks horses are like big dogs. But to seriously train a horse, understand his trouble-shooting skills or how he sees "punishment" (which is in fact conditioning behavior), perhaps additional sources should be considered. Not a bad book, but not comprehensive either.

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  • Sales Rank: #7929366 in Books
  • Published on: 2009
  • Binding: Single Issue Magazine

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Hold Me Tight: Seven Conversations for a Lifetime of Love, by Dr. Sue Johnson

Are you looking to enrich a healthy relationship, revitalize a tired one, or rescue one gone awry? We all want a lifetime of love, support, and companionship. But sometimes we need a little help.

Enter Dr. Sue Johnson, developer of Emotionally Focused Couple Therapy and “the best couple therapist in the world,” according to bestselling relationship expert Dr. John Gottman. In Hold Me Tight, Dr. Johnson shares her groundbreaking and remarkably successful program for creating stronger, more secure relationships.

The message of Hold Me Tight is simple: Forget about learning how to argue better, analyzing your early childhood, making grand romantic gestures, or experimenting with new sexual positions. Instead, get to the emotional underpinnings of your relationship by recognizing that you are emotionally attached to and dependent on your partner in much the same way that a child is on a parent for nurturing, soothing, and protection. Dr. Johnson teaches that the way to enhance or save a relationship is to be open, attuned, and responsive to each other and to reestablish emotional connection. With this in mind, she focuses on key moments in a relationship―from Recognizing the Demon Dialogues to Forgiving Injuries―and uses them as touch points for seven healing conversations. These conversations give you insight into the defining moments in your relationship and guide you in reshaping these moments to create a secure and lasting bond.

  • Sales Rank: #35069 in Books
  • Published on: 2014-04-15
  • Formats: Audiobook, MP3 Audio, Unabridged
  • Original language: English
  • Number of items: 1
  • Dimensions: 6.75" h x .50" w x 5.25" l,
  • Running time: 9 Hours
  • Binding: MP3 CD

Review
"A much needed message to all couples and therapists and I recommend it to all."―Harville Hendrix, Ph.D., author of Getting the Love You Want and Receiving Love

"At last, a road map through Emotionally Focused Couple Therapy with its creator. Dr. Johnson's superb science, humor, and clinical wisdom are finally accessible to all of us. I couldn't pick a smarter, warmer, and more real guide for this journey."―John Gottman, Ph.D., bestselling author of The Seven Principles for Making Marriage Work and coauthor of And Baby Makes Three

"There's something appealing about this book's honest, no-holds-barred approach. By creating complete emotional safety and by willing to be fearless about it, it seems to me, not only can real love be kept alive, it can flourish"―Boston Globe

Sue Johnson [is] the most original contributor to couples therapy to come along in the last 30 years. This book will touch your heart, stimulate your mind, and give you practical strategies for improving your marriage. It will be an instant classic.―William J. Doherty, Ph.D., author of Take Back Your Marriage

Wonderful!...Hold Me Tight blends the best in research findings with practical suggestions from a caring and compassionate clinician. This fabulous book will be of great benefit...to couples trying to find their way to better communication and deeper, more fulfilling ways of being with each other. Bravo!―Daniel J. Siegel, M.D., author of Parenting from the Inside Out

A truly revolutionary, breakthrough book... the most important, valuable book for couples published in the 21st century.―Barry McCarthy, Ph.D., author of Getting It Right the First Time

About the Author
Dr. Sue Johnson is a clinical psychologist, the developer of Emotionally Focused Couple Therapy, and a recognized leader in the new science of relationships. The author of four books and numerous articles, she has trained thousands of therapists in North America and around the world. She lives in Ottawa, Canada. For more information on Dr. Sue Johnson and Emotionally Focused Couple Therapy, visit www.eft.ca.

From AudioFile
Few audio lessons capture the emotional challenges of love relationships as well as this one by an articulate marriage therapist. Focusing on troubled relationships, it shows how couples can stop fighting, deal with vulnerabilities, resolve and heal old injuries, build secure connections, and develop relationship strengths. These remedies are anchored to a sensitive explanation of the underlying attachment issues that provide both joy and frustration in romantic relationships. Sandra Burr is an outstanding choice to read this excellent guide. Her vocal security and tasteful dramatic skills don't overshadow the main ideas in each section, even when she's handling the frequent dialogue. She sounds appealing in a maternal sort of way, and her seriousness constantly reminds us that essential information is unfolding. T.W. � AudioFile 2008, Portland, Maine

Most helpful customer reviews

290 of 301 people found the following review helpful.
Take it from a couple's counselor - this book is a gem!
By Shari Levine
Hold Me Tight teaches couples how to hear their partner's deepest concerns, "are you there for me", "am I really important to you", "is our relationship secure and solid" when those concerns are expressed through criticism or content. It reminds partner's that all communications are attempts to connect, no matter how badly delivered. In this way, Susan Johnson teaches couples to read below the surface of a complaint down to the attachment need being expressed underneath. When attachment needs can be faced and processed directly, couples feel closer. Johnson offers couples in couples counseling an adjunctive support system in addition to the therapy hour. Hold Me Tight is also an excellent resource for couples working things out on their own. It provides a clear and solid guideline for repairing hurt and restoring connection. I am recommending it to the couples in my practice, and the reports coming back about how helpful and transformative Johnson's approach is have been glowing!

222 of 235 people found the following review helpful.
Better Than The Rest
By Allan M. Lees
The problem with therapy and relationship books is that they are all the equivalent of medieval "medicine." There is no science, no data-driven outcomes, no predictive hypothesis testing and hence no real progress. Every practitioner has their own set of nostrums, some helpful and some absurd, just like every witch-doctor has his own set of feathers and fetish items. Step forward Sue Johnson. Although she has taken only baby-steps towards a true scientific model of attachment relationships, it's welcome progress indeed. Unlike the vast majority of her peers, she grasps that our behaviors have been fashioned by selection pressure over the millennia. She looks for why such behaviors should have adaptive value, and this enables her to side-step the mumbo-jumbo of co-dependence, inappropriate behavior, etc. and get right to the heart of what seems to be going on between couples when their relationship is in trouble.

For people who want confirmation that their partner is "too clingy" or "too cold" or whatever, this is not the book for you. Nor is it a "why you should be strong and suck it up" book. It is about our basic needs, our need for at least one other adult human being to be there for us when we need it. It is about why we're wired up to be that way, what kinds of behaviors result from this hard-wiring, how things can go wrong, and how things can be fixed. At the heart of the book is Johnson's vision of us as all needing at least one refuge, one place of safety and support in an otherwise indifferent and cold universe. Unfortunately, for most people, marriage or an equivalent domestic relationship fails to provide this refuge because we keep misunderstanding our partner's needs and impulses - and very often we misunderstand our own too.

Johnson recognizes the futility of trying to change communication patterns or patterns of surface behavior when the fundamentals remain unaddressed. She walks the reader through the stages of self-understanding and then partner-understanding. She uses simplified examples from her own case histories (sometimes rather too glib) to demonstrate behavior patterns and how they can be modified and improved so that both parties can get closer to the heart of the matter.

Eventually, we'll arrive at a soundly-based science of interpersonal behavior that uses mathematical models to (i) elucidate, and (ii) predict our behaviors, at which point we'll have the possibility of truly effective therapy and also understand the fundamental limits of therapy. After all, there are plenty of things in this world that can't be fixed no matter how hard one might try. But until that day arrives, Johnson's book is a welcome precursor and a valuable tool for anyone who cares about their relationships and hopes to find a true loving refuge in which lasting love can be recrafted every day.

140 of 154 people found the following review helpful.
Same message, new terms
By JFDATL
Emotionally Focused Therapy (EFT) is currently in fashion among couples therapists, and Sue Johnson is one of its chief architects. In Hold Me Tight, which is offered as a guide (including exercises at the end of each chapter) for couples to work through EFT on their own, Dr Johnson presents "seven conversations for a lifetime of love."

When all of the clever labels designed to help promote the brand are stripped away--"the demon dialogs," "freeze and flee," "hold me tight"--the advice comes down to this: communication with your partner in which you can be vulnerable, risk showing your frailties, and make yourself emotionally available should open the door to reciprocity by your partner and communication of deep emotional intensity, an opportunity for sharing, bonding, and building trust.

Communication in which partners are closed and defensive, on the other hand, closes the possibility for genuine emotional connection and can set off destructive spirals of recrimination and defensiveness, leading in turn to feelings of alienation and separation and, in the most severe case, dissolution of the relationship.

Any of us who has ever done "work" on ourselves or on our relationships has heard this before, and we understand the fundamental wisdom of trying to get in touch with ourselves, with our feelings, and of having the courage to give our partner access to those inner-most, most intimate places, to be willing to stand before our partner emotionally naked, trusting that they will not take advantage of our vulnerability, that they will not reject us, that they will, in a healthy relationship, embrace us.

For those who have not yet gotten to this place in the program, Sue Johnson's explanation is as lucid and usable and sensible as any, though the writing is sometimes clumsy--a social-scientific researcher trying to bring her work to a popular audience perhaps. The stories, while they may all be accurate representations of therapy sessions Dr Johnson has had with clients, seem pat and contrived, each one resolves neatly as if in a television drama: "Oh, Ricky …." Here's the basic formula: In therapy, one partner complains about the behavior of the other; the indicted partner reacts badly causing the complaining partner to suddenly open up and reveal the hidden significance of their hurt. On seeing the complaining partner so vulnerable and exposed, the indicted partner has an epiphany, allows his/her heart to open completely to the complaining partner, there is a warm embrace, literal and/or metaphorical, and the relationship is on the road to recovery.

In a concluding chapter, Johnson is honest that the moment just described is not a permanent or even a guaranteed cure: relationships require continuing work on the part of both parties. Even so, at least in Hold Me Tight, Johnson fails to acknowledge the possibility of cases in which this moment never occurs, cases in which at least one partner is so deeply guarded emotionally that his or her reaction to the other partner's vulnerability cannot be the healing embrace, but even greater defensiveness and withdrawal. Such an admission wouldn't be good for book sales. Hold Me Tight depends on optimism.

One very valuable feature of Hold Me Tight, a lesson that many of us, even those of us who have done some "work," may not have heard often enough: Sue Johnson is in league with a growing number of therapists and counselors coming from a number of different perspectives, determined to undermine forty years or so of thought that has told us that self-sufficiency is a hallmark of mental health; that our goal should be to get ourselves to a state where we do not need a relationship; that then, and only then, are we truly ready for a relationship. Anything short of a relationship built on mutual self-sufficiency is mere co-dependency. Johnson and others argue that we are hard-wired for connection, and they rely on some findings of contemporary neuro-science to bolster their argument. One only wonders how we would have ignored Maslow's hierarchy of needs, which features "belongingness and love" so prominently, for so long. Some of us will find it a relief, in our imperfect condition, to at last, be given license to seek a relationship without the foregone judgment that because we want it, we are unhealthy, and because we are unhealthy, any relationship we enter must therefore be unhealthy.

Parts I and II of Hold Me Tight give the reader the "seven conversations for a lifetime of love" that are the core of Johnson's book. Part III seems tacked on. It includes special cases, such as the chapter on trauma, and a concluding chapter, but the fundamental formula remains the same: one partner risks vulnerability; the other partner recognizes the real emotional content of behaviors and offers a healing embrace. The consistency of the theme raises the question Are these special cases really special after all?

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Hold Me Tight: Seven Conversations for a Lifetime of Love, by Dr. Sue Johnson PDF

Hold Me Tight: Seven Conversations for a Lifetime of Love, by Dr. Sue Johnson PDF

Hold Me Tight: Seven Conversations for a Lifetime of Love, by Dr. Sue Johnson PDF
Hold Me Tight: Seven Conversations for a Lifetime of Love, by Dr. Sue Johnson PDF