The New Sonoma Diet Makesa Connection between:Eating for pleasureEating for healthEating to stay at your best weight
Two Essential Components •Generous selection of delicious foods that you’ll be eating in satisfying amounts •Festive, joyous approach to eating
What this plan isn’t:•Counting calories, fat grams,protein, etc.•Restrictions on entire foodgroups•Deprivation•Starvation•Boring
Glycemic Index The glycemic index ranks foods according to their effect on your blood-sugar levels.
Benefits of low glycemic meals?• Help weight loss, especially around the waist• Reduce the risk of diabetes• Reduce the risk for heart disease• Improve blood cholesterol levels• Decrease inflammation inside the body• Reduce hunger and keep you satisfied longer• Maintain energy levels and promote physical endurance
Do you need to calculate the glycemicload of foods to be successful on the Sonoma Diet?
Eat based onMediterranean andCalifornia cuisine.
Mediterranean DietBenefits:“About 30 percent of heart attacks, strokes and deaths from heartdisease can be prevented in people at high risk if they switch to aMediterranean diet rich in olive oil, nuts, beans, fish, fruits andvegetables, and even drink wine with meals, a large and rigorousnew study has found.”- The New England Journal of Medicine
12 Power Foods: Almonds Almonds provide just the right combination of protein, fat, fiber, vitamins, and minerals to curb hunger.
12 Power Foods:BeansGreat source of:•Fiber•Manganese, folate, potassium,magnesium, and iron•Protein
12 Power Foods:Bell PeppersLots of health-imparting nutrientsand a minuscule amount ofcalories (about 35 each)
12 Power Foods:BlueberriesDelicious disease-fightersEnjoy them fresh or frozen!
12 Power Foods:BroccoliSuper low in calories and superhigh in Vitamin C and calcium.
12 Power Foods:Citrus•Boost immune system withVitamin C•Potassium to regulate bloodpressure and help with hearthealth•Phytochemicals in citrus haveantiviral, antioxidant, anticancer,and even anti-inflammatorybenefits
12 Power Foods:GrapesThe heart of the MediterraneanDiet.Eat grapesOrDrink wine
12 Power Foods:Olive Oil“Study after study confirms thateating an olive oil-richMediterranean-style diet is betterfor heart health than a low-fat dietand specifically improves bloodsugar control, blood pressure,cholesterol levels, andinflammation markers.”Choose Extra Virgin Olive Oil.
12 Power Foods:SpinachThe original health food.Eat as much as you like.
12 Power Foods:StrawberriesPleasure food.And fiber, vitamins, minerals andphytonutrients.
12 Power Foods:TomatoesFights cancerProtects your heartEnjoy them vine-ripened, canned,as a sauce or as a paste.
12 Power Foods:Whole GrainsHeart and soul of the plan.“Whole grains contain all threeparts of a grain: the bran, the germ,and the endosperm. The branincludes dietary fiber, B vitamins,and such important minerals asselenium, potassium, andmagnesium. The germ, the embryoof the grain’s seed, contains Bvitamins, vitamin E, essential plantoils, and phytonutrients. Finally, theendosperm contains starch, Bvitamins, and proteins.”
3 WavesThe Sonoma Diet is divided intothree parts, called waves.
Wave 1: First 10 Days•Lose your cravings and dependence onprocessed & sugary foods•Become more mindful about how you’reeating•Take the guess work out of portion control
Wave 2: Slow & SteadyFollow this wave until you reach your weight lossgoal.“Think of it as a culinary adventure and way ofeating that becomes a lifestyle you won’t want togive up, rather than a diet. “
Wave 3: Accomplishment Stay at your ideal weight by continuing what you’ve started. “Healthy pleasure last longer than guilty pleasures.”
Get MovingFind some exercise you enjoy, and do it.
It’s not just what you eat, it’sHOW you eat.Where did you eat dinner last night?In Wave 1, commit to eating one meal a day in theSonoma style – slow, stress-free, and pleasure-oriented.
Mindfulness“All of us have the capacity to be mindful. All itinvolves is cultivating our ability to pay attention tohe present moment.”- Jon Kabat-Zinn, Professor of Medicine Emeritus and foundingdirector of the Stress Reduction Clinic and the Center for Mindfulnessin Medicine, Health Care, and Society at the University ofMassachusetts Medical School.
At the end of thechallenge, we hopeyou’ll:•Lose your addiction to sugar,flour, processed foods, etc•Have more energy•Take care of your body from theinside out•Release extra weight•Enjoy eating delicious food