Wave1 of the Sonoma Diet
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This document provides information about a nutrition plan including recipes for quinoa and black beans and a raw kale salad. It discusses objectives of the plan, an overview of "Wave 1" which focuses on portion control and reducing cravings for sugary and processed foods. It lists foods to avoid like sugar, white flour and full fat dairy. Further sections cover causes of sugar cravings, dealing with detox symptoms when giving up sugar, and preparing for the plan by cleaning your kitchen and creating a meal plan.
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Wave1 of the Sonoma Diet
- 2. 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
- 3. Recipe: Quinoa and Black Beans Whole Grain: Quinoa Protein: Black Bean Vegetable: Tomato Fat: Avocado Flavor Booster: Cilantro
- 4. 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
- 6. Choose your foods. http://cindymann.weebly.com/asha.html
- 7. Foods to AVOID Sugar White flour, white rice Alcohol Soda Fatty beef Full fat dairy
- 8. 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?
- 9. What causes sugar cravings? Water Primary Foods Career Nostalgia Relationships Lack of nutrients Physical Activity Hormonal Spirituality Self-sabotage Primary foods
- 10. 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?
- 11. You will feel better. Try to: • Drink more water Detoxing • Exercise When 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
- 12. 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
- 13. Create your meal plan Breakfast Lunch Dinner Snack
- 14. Some shortcut foods Whole wheat bagels Whole wheat bread KashiMultigrain Crackers Whole grain cereal Laughing Cow light cheese
- 15. Raw Kale Salad Kale Lemon Juice Grape Tomatoes Parmesan
- 16. Take 3 deep breaths. CHEW.