wave1 of the sonoma diet
DESCRIPTION
Presentation from Cindy Mann at LWSTRANSCRIPT
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Mediterranean
Challenge
The New Sonoma Diet: Wave 1
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Objectives
Recipe: Quinoa and Black Beans
Overview of Wave 1
Sugar cravings and detox symptoms
Preparing for Wave 1
Meal Planning
Recipe: Raw Kale Salad with Tomatoes & Parmesan
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Recipe: Quinoa and Black BeansWhole Grain: Quinoa
Protein: Black Bean
Vegetable: Tomato
Fat: Avocado
Flavor Booster: Cilantro
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Overview of Wave 1
• Take the guess work out of portion control
• Lose your cravings and dependence on processed & sugary foods
• Become more mindful about how you’re eating
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Choose your foods.
http://cindymann.weebly.com/asha.html
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Foods to AVOID
Sugar
White flour, white rice
Alcohol
Soda
Fatty beef
Full fat dairy
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Let’s talk sugar.What’s your sweet of choice?
When or WHY do you eat it?
How do you feel when you eat it?
How do you feel after you eat it?
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What causes sugar cravings?
Water
Nostalgia
Lack of nutrients
Hormonal
Self-sabotage
Primary foods
Primary Foods
Career
Relationships
Physical Activity
Spirituality
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When you experience a sugar craving…Ask yourself:
1. What is my head wanting?
2. What is my body needing?
3. Is it different?
4. How might I give my body what it needs?
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Detoxing
You will feel better. Try to:
• Drink more water
• Exercise
• Sleep
• Commiserate with challenge mates
• Do something you love that’s non-food related
When giving up sugar, you might experience:
HeadachesFatigue
Digestive upsetSkin breakoutsWeird cravings
Moodiness
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Preparing for Wave 1
Clean your cabinets
Candy, chips, cookies, creamy salad dressings, margarine, white rice, any other temptations
Clear your calendar and don’t overschedule
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Create your meal plan
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Some shortcut foodsWhole wheat bagels
Whole wheat bread
Kashi Multigrain Crackers
Whole grain cereal
Laughing Cow light cheese
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KaleLemon Juice
Grape TomatoesParmesan
Raw Kale Salad
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STOP
Take 3 deep breaths.CHEW.
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