cleansing your body 41
In essence, you will be asked to eat clean, unprocessed,
whole foods, simply and mindfully; it is indeed that easy. This
is not magic, although the results may often inspire you to feel
as if it is. Rather, it is common sense. If the menus later in this
chapter do not include your favorite healthy food choices, replace
them with your preferences; personalize these menus until they
entice you.
You may note that these menus are sensitive to the practical
challenges that the average working person might face. Many
people take their lunch to work, and leftovers are more practical
than preparing a meal from scratch. Sushi rice is loaded with salt
and sugar, so I request that my sushi be made with plain steamed
rice. After I add wasabi, which contains no added sodium, and
a little pickled ginger to each bite, I ’ ve created a delicious meal
that is full of fl avor. It is also easy to eat in a Chinese restaurant
by ordering stir - fried vegetables and tofu over steamed rice and
requesting that your food be stir - fried in sake (rather than in oil)
with extra fresh garlic and ginger; no salt, MSG, or soy sauce.
I also ask for fresh lemon wedges and red pepper fl akes on the
side, to jazz up my dish as I desire. Yum! Be sure to check out our
Web site for additional recipes, valuable free support, and more:
http://www.ricediet.com.
Day 3: The Quick - and - Easy Guide
How you follow the diet is up to you. But do keep in mind some
advice we have heard over and over again from Ricers themselves:
if you really want to lose weight and keep it off, then don ’ t skip
meals — eat breakfast, lunch, and dinner. In fact, if you ’ d like to eat
smaller, more frequent meals or snacks in addition to three meals,
that ’ s fi ne, too — just keep up with the day ’ s tally of servings.
The health - promoting pyramid (see the next page) is a good
general guide. Jot down your intake of the food group totals in a
journal on a daily basis as a powerful mindfulness exercise. Don ’ t
get obsessed or overly distracted by fractions of food groups that
you eat. Instead, choose suggested servings from the lower end
of the range if you are a smaller woman and from the higher end