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Wave1 of the Sonoma Diet

Wave1 of the Sonoma Diet



Presentation from Cindy Mann at LWS

Presentation from Cindy Mann at LWS



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  • Have participants review handout of recipe
  • Start with meals you already knowPlot new recipesBe realisticHave shortcuts in case of emergency

Wave1 of the Sonoma Diet Wave1 of the Sonoma Diet Presentation Transcript

  • 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 andBlack BeansWhole Grain: QuinoaProtein: Black BeanVegetable: TomatoFat: AvocadoFlavor 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 Primary Foods CareerNostalgia RelationshipsLack of nutrients Physical ActivityHormonal SpiritualitySelf-sabotagePrimary foods
  • When youexperience a sugarcraving…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 whatit needs?
  • You will feel better. Try to: • Drink more water Detoxing • ExerciseWhen giving up sugar, you might experience: • Sleep Headaches Fatigue • Commiserate with challenge Digestive upset mates Skin breakouts Weird cravings • Do something you love that’s Moodiness non-food related
  • 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 planBreakfast Lunch Dinner Snack
  • Some shortcutfoodsWhole wheat bagelsWhole wheat breadKashiMultigrain CrackersWhole grain cerealLaughing Cow light cheese
  • Raw Kale Salad Kale Lemon Juice Grape Tomatoes Parmesan
  • Take 3 deep breaths.CHEW.