The Pritikin Edge: 10 Essential Ingredients for a Long and Delicious Life Book

Foreword xi

Introduction xv

Part 1 The Pritikin Philosophy 1

1 Lifestyle and Heart Disease 3

2 The Heart of the Matter 21

3 The Weight/Health Connection 31

4 The Science of Weight Loss 46

Part 2 The 10 Essentials of the Pritikin Program 73

5 Healthy, Satisfying Eating Starts with Super Salads, Soups, Whole Grains, and Fruit 75

6 Eliminate High-Calorie Beverages 84

7 Trim Portions of Calorie-Dense Foods 92

8 Snack Smarter 98

9 Forget Fast Food; Dine Unrefined 106

10 Watch Less, Walk More 113

11 Go Lean on Meat, but Catch a Fish 127

12 Shake Your Salt Habit 142

13 Don't Smoke Your Life Away 149

14 Step Around Stress 152

15 If at First You Don't Succeed... 169

Part 3 Favorite Pritikin Recipes 175

Part 4 Two-Week Sample Menu 247

Part 5 Frequently Asked Questions 275

How can I dine out Pritikin-style? 277

What do food labels mean? 286

Can I eat chocolate? 297

How can I help my child eat healthier? 298

What do my cholesterol values mean? 301

How can I improve my cholesterol? 304

Am I at risk for diabetes? 307

How much water should I drink each day? 309

Can stress and depression make me obese? 310

Can I drink alcohol? 312

What non-food factors help weight loss? 314

How can we improve America's lifestyle? 316

Margaret's Last Visit 323

Appendix A 10 Resistance Exercises for Losing Fat and Building Muscle 325

Appendix B Full-Body Stretching Routine 335

Appendix C Daily Nutrition Analysis with Weekly Averages 351

Index 353

Index of Recipes 371