14-Day Pritikin Weight-Loss Plan Day 8

All Your Meals for Day Eight

Breakfast
Shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon, with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen (and thawed) blackberries

1 cup tea or coffee with 1 tablespoon nonfat milk or soymilk and 1 packet of sugar substitute

Mid-morning Snack
2 cups fresh, pre-washed, pre-cut veggies such as baby carrots, broccoli florets, and cauliflower florets, with ½ cup pinto bean dip. To make bean dip, combine 1/3 cup no-salt-added canned pinto beans, 2 tablespoons chopped red onion, fresh cilantro leaves, and lime juice, to taste. Blend in a food processor.

Lunch
1 to 2 cups sautéed spinach. Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with 1 teaspoon of peanut oil, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.

1 big sweet potato. Use the microwavable, individually shrink-wrapped varieties or take a regular sweet potato and just pierce it with a fork and microwave it. Or, when you have more time, wrap a sweet potato in aluminum foil and bake in the oven at 400? F for 45 minutes, or until soft. To give it a tangy flavor, mash your sweet potato and mix with grated orange peel or cinnamon.

1 bunch of grapes

Mid-afternoon Snack
1 cup nonfat vanilla yogurt, no sugar added. A good brand is Dannon Light & Fit.

1 cup of fresh fruit.

Dinner
2 cups lettuce greens with 2 tablespoons creamy-style dressing. To make dressing, mix together 3 ounces of plain nonfat yogurt, ¼ cup fat-free sour cream, ¼ cup nonfat milk, 3 ounces of low-sodium ketchup, ¼ teaspoon dried oregano, and ¼ teaspoon granulated garlic. Yields about 1½ cups. Refrigerate.

Roasted Bison. See recipe below. Grass-fed, free-range wild game such as buffalo (bison), elk, and moose are low in saturated fat and are therefore better options than traditional red meat.

1 cup roasted potato spears and ½ corn on the cob with horseradish cream. To make cream, combine 1 tablespoon horseradish with 1 tablespoon fat-free sour cream or fat-free plain yogurt.

Optional: Garnish your dinner dish with cherry tomatoes stuffed with steamed broccoli blended with lemon juice, garlic, and fat-free sour cream.

Dessert
1 cup fresh cherries

Roasted Bison

Serves 12
(Leftovers can be stored in the refrigerator for the next 3 to 4 days)

3 pounds trimmed grass-fed bison, NY strip whole
4 limes, juiced
2 lemons, juiced
1 grapefruit, juiced
2 oranges, juiced
3 sprigs rosemary, leaves picked and chopped
6 sprigs sage, leaves picked and chopped
1 tablespoon low-sodium soy sauce
3 tablespoons fresh thyme, leaves picked and chopped
½ cup sliced Vidalia onion
½ cup minced garlic
1 teaspoon black peppercorns, ground

Marinate bison with remaining ingredients. Let sit in refrigerator for at least 4 hours but not more than 6.
Bring roast to room temperature for 15 minutes before cooking.
Roast in a 250 degree oven until pink, about 1 hour. Do not overcook.
Let sit 15 minutes before slicing. Slice into 4-ounce portions.

Nutrition Information (per serving): 210 calories, 3g fat, 1g saturated fat, 80mg cholesterol, 28g protein, 7g fiber, 70mg sodium

The Pritikin Edge: 10 Essential Ingredients for a Long and Delicious Life
You will find many more great food and healthy lifestyle tips in the new book The Pritikin Edge: 10 Essential Ingredients for a Long and Delicious Life by renowned cardiologist Robert A. Vogel, M.D., and Paul Tager Lehr, director of the Pritikin Longevity Center & Spa in Aventura, Florida. The Pritikin Edge is now available wherever books are sold, and includes:
75 recipes for flavorful and healthful dishes
A complete guide for dining out healthfully and deliciously
Quick-fix snacks and salad dressings
Sample menu plans 
Physical activities that are most effective for weight loss and heart health
Key strategies for stepping around stress and becoming a happier, more emotionally nourishing person. When it comes to heart disease, your head really is connected to your heart.