Tuesday, March 19, 2013

Wave 2 -- Guest Post by Cyndi Fales

30 Day Mediterranean Lifestyle Challenge

If you've been following along with our challenge, you certainly know Cyndi Fales from LWS by now. In this post, she'll tell us about Wave 2. Don't forget that Cindy Mann will be here at noon today to do another cooking demo and answer all the Wave 2 questions that linger after reading this post. 

Cyndi doesn't mention wine in her post, but Wave 2 allows 6 ounces of red or white wine per day. I don't know about you, but I find cooking dinner much more enjoyable if I pour myself a glass of wine and put on some music. So, pour yourself a glass of wine Thursday evening and toast to Wave 2. 

Cheers! ~ Image from institutefornaturalhealing.com 
For those of you who completed Wave 1, hopefully you are starting to feel the rewards of the new lifestyle, more energy, less dependence on sweets and refined foods, and enjoying delicious real food in great company!

We’ve set our foundation for healthy eating and lifestyle in Wave 1, now we get to build upon it in Wave 2.  During this next Wave we will continue to work towards weight loss, but not as rapidly—this stage is gearing us for a lifetime of healthy eating and living. Wave 2 introduces us to a larger variety of fruits and veggies to choose from. We don’t have to clean out the pantry again—just restock with the essentials from Wave 1 and add in some of the new Tier 2 and 3 fruits and veggies.  You should find Wave 2 to be easier to follow and you should not feel deprived.  The tiers of fruits and vegetables are based on their glycemic index (GI), as well as nutrient density based on the amount of water, fiber and nutrients in each.  

During Wave 2 the recommendations are as follows:
  • Tier 1 Veggies= Unlimited
  • Tier 2 Fruits and Veggies = limit to 1 fruit and 1 veggies per day from this group
  • Tier 3 Fruits and Veggies = limit to 1 fruit and 1 veggies per day from this group

Portion control is still essential for all the waves, our Wave 2 plates should be as follows:
  • Breakfast - 7 inch plate (25% grain, 75% protein) OR 2 cup bowl (50% dairy, 50% grain)
  • Note- additional options include: 1 bowl 100% dairy (plain yogurt) or 1 plate 100% protein
  • Lunch and Dinner – 9 inch plate (25% of each gains, fruit, vegetables, protein/dairy)

It is not just what we eat, but HOW we eat.  Try to continue (or start) making at least one meal a day a long and enjoyable one—savor every bite and take pleasure in who you are with.

Wave 2 is meant to continue until you have reached your goal weight.  It may not be uncommon to hit a plateau during Wave 2.  If you hit a plateau in your weight loss, don’t get discouraged.  Your body is getting more calories than it was in Wave 1, but stick with it and the weight should drop again.  If the scale isn't budging, consider doing a food journal to ensure you are following plate/portion control as well as eating fruits and veggies from the appropriate tiers each day. Keep up with your current exercise program or if you aren't currently exercising, consider making time to add a little cardio into your day.

Once you reach your goal weight you are ready to advance to Wave 3 J

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