wave1 of the sonoma diet
Post on 28-Nov-2014
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Mediterranean
Challenge
The New Sonoma Diet: Wave 1
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
Recipe: Quinoa and Black BeansWhole Grain: Quinoa
Protein: Black Bean
Vegetable: Tomato
Fat: Avocado
Flavor Booster: Cilantro
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
Choose your foods.
http://cindymann.weebly.com/asha.html
Foods to AVOID
Sugar
White flour, white rice
Alcohol
Soda
Fatty beef
Full fat dairy
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?
What causes sugar cravings?
Water
Nostalgia
Lack of nutrients
Hormonal
Self-sabotage
Primary foods
Primary Foods
Career
Relationships
Physical Activity
Spirituality
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?
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
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
Create your meal plan
Some shortcut foodsWhole wheat bagels
Whole wheat bread
Kashi Multigrain Crackers
Whole grain cereal
Laughing Cow light cheese
KaleLemon Juice
Grape TomatoesParmesan
Raw Kale Salad
STOP
Take 3 deep breaths.CHEW.
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