| January 2008 |
Rice Paper |
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"No illness that can be treated by diet should be treated by any other means." -Maimonides- |
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Inside this Issue
- Victoria's Success Story
- Ring In The New Year... Salt Free!
- Recipe: Thai Stir Fry
- Rice Diet Cookbook Available
Victoria's Success Story
Victoria is an outgoing young woman in her thirties
who has been able to successfully lose over 100
lbs. at the Rice Diet Program in less than six
months. Continue reading as she shares her
story!
Victoria first came to the Rice Diet Program for help
after feeling that life, along with her eating habits, was
completely out of control. "I had come to a desperate
time in my life. I was morbidly obese and extremely
depressed. I knew that a long-term residential
program was absolutely necessary," she says.
As she participated in the program, she began
learning a lot about herself, and about the ways that
she was processing those desperate emotions. "I
realized that I'd been stuffing down my feelings all
these years with food," she shares. During lectures
with Jeff Georgi, the program's addictions specialist,
Victoria discovered how real food addiction can be. In
her time at the Rice Diet Program, she was able to
find healthier ways to deal with those emotions.
Due to Dr. Neelon's suggestion, Victoria began
incorporating physical activity into her daily life. She
started out with short walks and has gradually
increased her exercise and fitness level to walking or
jogging three to seven miles each day. She also finds
that working with a personal trainer helps her stay on
track, and has taught her how to incorporate strength
training safely. While she has enjoyed incorporating
these new activities during her stay at the Rice Diet,
she genuinely looks forward to increasing her fitness
level when she returns home.
More than just learning about exercise and healthy
foods, Victoria says that she has become much more
confident as a person. She tells us, "I now have the
ability to be in charge of my own life! I'm a lot happier, I
laugh a lot more, and I've learned to enjoy this lifelong
journey. I've learned that healthy eating feels great! I
am a much stronger person both physically and
emotionally."
In less than six months at the Rice Diet Program,
Victoria has successfully lost 104 lbs. When looking to
return home, she feels that the Rice Diet has helped
her become more optimistic about her future and has
helped her learn to accept her past. She plans to
continue returning to the Rice Diet at least twice a year
for what she calls "refreshers," that will help her stay
on track. She says, "There is no way that I was going
to accomplish this without the endless support,
encouragement and good humor that I've received
from all my fellow Ricers and the wonderful Rice Diet
Program staff."
To read more Rice Diet success stories, click here.
Ring In The New Year... Salt Free!
While many of us make a New Year's resolution to
reduce fat, sugar and calories, too many of us
overlook the importance of reducing the sodium in our
diet when we are trying to lose weight or improve our
health. Did you know that Americans typically
consume an average of 4,000 mg to 7,000 mg of
sodium per day? This is much higher than the latest
recommendation of 1,500 mg established by the
National Academy of Sciences in 2005. In fact, a
sodium intake of just 2,300 mg (the equivalent of one
teaspoon of salt) is now considered a health hazard!
Excessive sodium intakes can wreak more havoc than
just high blood pressure. Studies show that too much
salt can lead to stiffened artery walls, a damaged
heart muscle and even insulin resistance. You might
be surprised to learn that even osteoporosis and the
joint stiffness associated with arthritis can be
aggravated by too much sodium. On average,
individuals with blood pressures of 90/60,
versus "normal" 120/80mm/hg have a 30 percent less
chance of experiencing a heart attack or stroke.
While others may find this to be breaking news, those
of you that have participated in the Rice Diet program
know that we have been touting this information since
1939, treating heart disease, hypertension, obesity
and other chronic diseases with a low sodium diet.
Kitty Rosati reveals that the best way to avoid
skyrocketing sodium levels is to stay away from
processed foods. "Though putting down the salt
shaker helps, 77 percent of our sodium intake comes
from salt added during the processing and
manufacturing of our food supply," she warns. Look
out for this Top Five List of Most Surprising
Sources of Sodium on your grocery store shelves:
1. Bread and Cereal. One serving of the
average cereal contains at least 200 to 400 mgs of
sodium. A slice of bread usually comes in at 120 mgs;
add another slice and some meat and cheese for a
sandwich and you are looking at a sodium disaster.
To be safe, read labels carefully and look for cereals
and breads without added salt.
2. Desserts. Sweets have far more sodium
than people imagine. Since fat and sugar seem to
lead the diet disaster, the 300-600 mgs of sodium
they contain often is not suspected. Try local, organic
fruit, or freeze grapes for a delightful sweet alternative.
3. Meat and Dairy. Animal products inherently
contain more sodium that many people realize,
typically more than 100 mgs of sodium is hidden in a
small serving of meat or cup of milk. But, when it gets
processed - watch out! A couple of ounces of cheese
can slip you 200 to 4,000 mgs of sodium, so read your
labels and avoid processed, cured or barbecued
meats.
4. Condiments, sauces and pickles. They
may look harmless, but their dangers often amaze the
previously uninformed sodium consumer. A baked
potato only offers 16 mgs of sodium, but jumps to over
1,000 mgs when smothered with cheese sauce.
Marinara sauce can contain 10 or 1,000 mgs of
sodium depending upon whether you choose the type
with added sodium or not; the same is true for a dill
pickle, which traditionally contains more than 800 mgs
of sodium each.
5. Reduced sodium foods. These seemingly
healthy choices can be the most dangerous of all,
fooling people into thinking that they are eating a low
sodium diet. A regular canned soup can contain over
1,000 mgs of sodium, and their "low sodium"
alternative often packs a whooping 790 mgs - that's
1,580 for the entire can! Read labels carefully, prepare
more foods from scratch, and look for genuinely
healthy alternatives like the Health Valley line of no
salt added soups.
For more News You Can Use, click here.
Recipe: Thai Stir Fry
Toss this Balsamic Ginger Sauce with veggies of your
choice and rice noodles for an excellent Thai dinner.
Enjoy amazing flavor and fun with no added salt!
- 1 teaspoon toasted sesame oil
- 1/2 cup balsamic vinegar
- 1/4 cup apple juice
- 3 Tbsp orange juice
- 1 teaspoon lemon juice
- 1 teaspoon honey
- 2 teaspoons garlic, minced
- 2 teaspoons ginger, minced
Add all ingredients to a small saucepan. Simmer over
medium heat until the mixture has been reduced by
half. If you prefer a thicker sauce, continue to simmer
until it reaches your desired consistency.
This sauce yields 1/2 cup total or 4 servings of 2
Tablespoons per serving.
Nutritional Information per serving (2 Tablespoons):
43 Calories, 1.25g Fat, 6mg Sodium, 0mg
Cholesterol.
Check out more Rice Diet Recipes.
Rice Diet Cookbook Available
The latest Rice Diet book is now available! It is full of easy recipes from the Rice Diet kitchen, cooking classes, participants and staff.
This book also contains more inspirational stories -- some from Rice Diet Program participants and others from those who read and followed the Rice Diet Solution at home.
Pick up a copy of the cookbook at the Rice Diet Store or your local bookseller.
Buy the cookbook at the Rice Diet Store
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