The Sonoma Diet
The Sonoma Diet, created by Connie Gunderson R.D., Ph.D., is a diet plan that promotes using smaller plates and portions while enjoying Mediterranean-style foods as the way to a slimmer waist and healthier lifestyle. The diet is not meant to be one of deprivation and avoidance. You can still enjoy a glass of wine and favorite foods, just in a moderate amount.
The premise of the Sonoma Diet is based on the eating habits and foods of the Mediterranean. It “emphasizes eating a generous variety of foods that boost your vitality, protect your heart, and improve your overall health.” You eat wholesome, fresh food that is easy to find and prepare, rather than nutrition bars, protein drinks, and frozen prepared meals.
The recipes revolve around ten “power foods,” most of which are common in Mediterranean cooking: whole grains, almonds, bell peppers, tomatoes, broccoli, grapes, spinach, blueberries, strawberries and olive oil. The diet is managed in three phases, or “waves.”
Wave 1 is the kickstart to the diet and lasts for 10 days. Wave 2 is the eating plan you’ll stay with until you reach your target weight. Once you reach your target weight, the third wave or maintenance phase begins.
You have the choice of the classic book or CD approach, including an additional cookbook that is available, or a sonomadiet.com membership. Either approach has plenty of information to help you transition to a healthy diet with portions that will help you manage your weight.
There is a “free analysis” online which requires that you provide your personal information: height, weight, age, gender, target weight, and answer some basic questions about your eating habits and history with diets. They then provide you (gratis) with your body mass index compared to the healthy index for your peer group and invite you to become a member. If you become a member, you will have access to their 14 online tools: Meal Planner, Printable Shopping Lists, Over 500 Recipes, Food Diary, Weight Tracker, Recipe Search, Eating Guides, Wine Guide, Portion Guide, Day-by-Day Support, Message Boards, Weekly Q & A, Exclusive E-mails, and Online Dietitians.
The website for the Sonoma Diet (sononmadiet.com) is a large, robust site with many dieting tools and cooking recipes. There is not much in the way of free information, but for as little as $4 per week you can get full access to everything the site offers and be on your way to losing weight while enjoying the food you eat.