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.