Sonoma Diet

Satisfying and Delicious

Learn about the New Sonoma Diet so you can

succeed in ASHA’s 30 Day Mediterranean Lifestyle

Challenge.

Objectives

The New Sonoma Diet Makes a Connection between:

Eating for pleasure

Eating for health

Eating 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 food groups

•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 glycemic load of foods to be successful on the Sonoma Diet?

Eat based on Mediterranean and California cuisine.

Mediterranean Diet Benefits:“About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals, a large and rigorous new study has found.”

- The New England Journal of Medicine

12 Power Foods

Click icon to add picture

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 nutrients and a minuscule amount of calories (about 35 each)

12 Power Foods:BlueberriesDelicious disease-fighters

Enjoy them fresh or frozen!

12 Power Foods:BroccoliSuper low in calories and super high in Vitamin C and calcium.

12 Power Foods:Citrus•Boost immune system with Vitamin C

•Potassium to regulate blood pressure and help with heart health

•Phytochemicals in citrus have antiviral, antioxidant, anticancer, and even anti-inflammatory benefits

12 Power Foods:GrapesThe heart of the Mediterranean Diet.

Eat grapes

Or

Drink wine

12 Power Foods: Olive Oil“Study after study confirms that eating an olive oil-rich Mediterranean-style diet is better for heart health than a low-fat diet and specifically improves blood sugar control, blood pressure, cholesterol levels, and inflammation 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 and phytonutrients.

12 Power Foods:TomatoesFights cancer

Protects your heart

Enjoy 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 three parts of a grain: the bran, the germ, and the endosperm. The bran includes dietary fiber, B vitamins, and such important minerals as selenium, potassium, and magnesium. The germ, the embryo of the grain’s seed, contains B vitamins, vitamin E, essential plant oils, and phytonutrients. Finally, the endosperm contains starch, B vitamins, and proteins.”

3 WavesThe Sonoma Diet is divided into three parts, called waves.

Wave 1: First 10 Days

•Lose your cravings and dependence on processed & sugary foods

•Become more mindful about how you’re eating

•Take the guess work out of portion control

Your Perfect Plate – Wave 1

Wave 2: Slow & Steady

Follow this wave until you reach your weight loss goal.

“Think of it as a culinary adventure and way of eating that becomes a lifestyle you won’t want to give 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.”

Find some exercise you enjoy, and do it.

Get Moving

“To lose weight, you have to LOVE to eat.”

It’s not just what you eat, it’s HOW you eat.

Where did you eat dinner last night?

In Wave 1, commit to eating one meal a day in the Sonoma style – slow, stress-free, and pleasure-oriented.

Mindfulness

“All of us have the capacity to be mindful. All it involves is cultivating our ability to pay attention to he present moment.”

- Jon Kabat-Zinn, Professor of Medicine Emeritus and founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

At the end of the challenge, we hope you’ll:•Lose your addiction to sugar, flour, processed foods, etc

•Have more energy

•Take care of your body from the inside out

•Release extra weight

•Enjoy eating delicious food