Presentation from Cindy Mann at LWS

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.