The New Sonoma Diet
One of the most popular diets of the last 5 years has been massively updated. Written by Registered Dietitian Connie Guttersen, the diet takes its name from the Sonoma region in California.
The Sonoma Valley region is renowned for its wine industry - and the diet has a distinctly Mediterranean theme.
The Joy of Eating
The New Sonoma Diet has been dubbed "the most flavorful weight loss plan under the sun" - and emphasizes the joy of eating. The diet singles out 10 foods - the "Sonoma Diet Power Foods".- Almonds
- Bell peppers
- Blueberries
- Broccoli
- Grapes
- Olive oil
- Spinach
- Strawberries
- Tomatoes
- Whole grains
Chopped Salmon Salad (Wave 1)Nonstick olive oil cooking spray
3/4 cup flaked smoked salmon
1/4 cup thinly sliced green onions
1/2 cup coarsely chopped yellow bell pepper
1 1/3 cups chopped seeded tomatoes
1/4 cup chopped onion
1 medium cucumber, coarsely chopped (2 cups)
2 tablespoons chopped ripe olives
2 teaspoons small capers, drained
Lemon Vinaigrette
1. Coat four 6-ounce coffee cups with nonstick cooking spray. Equally divide and layer ingredients in each cup in the following order: salmon, green onions, bell pepper, tomatoes, onion, and cucumber. Cover tops with plastic wrap and firmly press mixture into cups with a soup can or similar object slightly smaller than diameter of cup.
2. To serve, invert salads onto 4 salad plates; carefully lift off cups. Sprinkle salads with olives and capers; drizzle with Lemon Vinaigrette.
Lemon Vinaigrette: In a screw-top jar combine 2 tablespoons extra-virgin olive oil, 2 teaspoons finely shredded lemon peel, 2 tablespoons lemon juice, sugar substitute to equal 1/2 teaspoon sugar, 1/4 teaspoon kosher salt, and several dashes bottled hot pepper sauce. Shake well before serving.
Nutrition Facts per serving: 135 cal., 9 g total fat (1 g sat. fat), 7 mg chol.,
429 mg sodium, 9 g carbo., 2 g fiber, 7 g pro.
The 3 Waves
The diet is structured into 3 waves (phases). The first wave lasts for just 10 days and is more restrictive. The second wave is the main weight loss phase, and number 3 is the lifelong maintenance phase. It's all about appropriate portioning rather than measuring amounts or calories. The 'plate-and-bowl' concept means using a 7-inch plate for breakfast, and a 9-inch plate for lunch and dinner. Each wave of the diet instructs you how to fill the plates!Online Program
The book contains 500 recipes, whilst the fee-based online version has over 900. The online version includes many tools such as meal planners, shopping lists, diaries, and trackers, and community forums (and many more). Subscription costs are $5 per week with a minimum 5 week charge (at least there are no cancellation fees here). See the New Sonoma Diet Online here.A Wine Guide?
There aren't many diets that teach you how to select the right wines. Whether it's red, white, or sparkling - wine is on the menu from Wave 2 onwards.What's in the NEW Sonoma Diet?
The New Sonoma Diet (2011) brings with it the following:- More than 50 new recipes and menus.
- Sonoma Made Simple and Sonoma Express quick meals, with a "cook once, eat twice" philosophy.
- New recipe ideas for family, gluten-free, and on-the-go meals that include breakfast, lunch, dinner, and snacks.
- New research on omega 3 fatty acids, probiotics, dark chocolate, vitamin D, and more.
Mediterranean Diets Are The Healthiest Around
The Mediterranean approach continues to be proven by research. Just over the last few years researchers have shown that: Mediterranean Diet lowers risk of first heart attack, and it may be influential in protecting against Alzheimer's and Dementia. Mediterranean diets also fight off age-related weight gain. To top it all off there are even preventative affects on cancer.The New Sonoma Diet is one of the best diets around today, and you wouldn't be wasting your money by taking its advice to heart.
Where to get it:
New Sonoma Diet at Amazon
New Sonoma Diet Recipes and Cookbook.
The Sonoma Diet on-line program
Read More
- The Aquavore Diet (Diet Blog)
- Eat The Foods You Love Diet (Diet Blog)
- Meet Greg, 155 Pounds Down! (DailySpark)
- Brad Pitt Gives His Kids Coke for Breakfast! (Diets in Review)
223 Comments
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Created / Updated: January 8, 2012
hey I just came across your site and really like it! i'm bookmarking it right now =)
keep it up!
ReplyWhat a great idea - another low glycemic Zone Diet rip off.
These people should be ashamed of themselves.
Hopefully it will reach some of those people the other almost identicle diets have not reached.
http://www.antiagingatlanta.com/lowglycemicdiet.htm
ReplyI really love this website too!
ReplyYet another fad diet, in my opinion. According to research, 90% of all people following various types of fad diets not only regained their weight within 18 months, but actually got some extra, too.
Perhaps it's just me, but I'm highly sceptical of any miracle diets that publishing agencies seem to be releasing on a daily basis. Cutting down on calorie intake, increasing physical activities and setting realistic expectations - to me, that's all there is to a successful diet.
ReplyThat is smart, good advice... Thanks George!
ReplyThe diet always looks greener on the other side. There is generally good information you can take from any book. You just have to read critically and only take the best out of .
Worst case scenario, they may have interesting recipes which actually include a calorie count.
ReplyI need to lose ten pounds and was at the grocery store, when the book caught my eye- it appealed to me visually; based upon what I have seen on various online reviews, I'll probably go back and buy it.
ReplySo what if the basic concepts are similar to other diets? I only needed to lose 5 pounds when Zone and South Beach came out. It's all about the marketing, and I am hoping this one works for me.
do you live in northern ca, susan? or in a mediterranean climate? i agree with george, just another fad diet, does nothing to nurture a person's relationship with food and eating.
ReplyRemarkable! Dr. Guttersen has created a program that makes weightloss an exciting adventure. The meals are filled with mouthwatering recipes and flavors, but are easy to follow and prepare. We're looking into promoting this at our healthclub!! Quick Note: not real impressed by the previous slams written above - have you even read the book?! Putting MD after your name only serves to discredit your ability to heal/help people naturally, without drugs!! This program seems to be results driven, which requires the elements of ease, fun and success! Not many others offer that package!!!
ReplyI just got this book - based on good reviews on amazon - and am actually pretty impressed. I looked into Zone some while back and south beach, but neither really caught my eye. This one shows that it's been written by a nutritionist; the focus is on portions, enjoying your food, and eating a variety of foods. Whole grains, lean meats, vegetarian proteins available in the diet, lots of fruits and veggies, dairy and wine options, and a built-in cooking class on how to prepare good food at home. This is bad?
ReplyJust bought this book , I have a lot of weight to lose, and was really impressed on a trip to Italy recently when I saw how they ate. basics of this book. most are thin there, and being italian this is how I ate before the fad diets told me it was wrong. also note that when i ate this way (as a child and thru my mid 20s) I WAS THIN!! I have done more damage to my metabolism by listening to no carbs, high carbs, low fat no fat, instead of common sense and portion control. most of my weight was gained after 3 children and laziness....fast foods etc. looking for a quick fix was my mistake, now its back to basics for me. Planning to begin this journey Monday. Long journey, small steps.
ReplyHey Joanne,
I have a lot of weight to lose as well. I was thin throughout my teens and early twenties and after two kids, fast food and laziness, I have a long road to weight loss. The thought of failing at another diet scares me and I'm not sure what to do.....
ReplyI'd love to try this diet but hate to cook. Especially since I'd probably be making 2 meals, one for my kids and one for me. Are there any quick and easy meals in the book?
ReplyI am excited for those of you trying the Sonoma Diet, if cooking is a challenge, begin with the Sonoma Express meals, pages 125 to 128. Thats a great intro to easy and quick meal preparations. Here's to your best health in good Taste.
ReplyI bought the book and I have been on the diet 7 days. I was so surprised to find out how delicious the meals are. I have lost 11 pounds!! I look forward to starting waves 2 and 3. I have quite a ways to go, but eating the delicious food helps. Those of you who are looking for a delicious meal plan the Sonoma diet is for you!!
ReplyThis sounds like a wonderful program to me. I just bought the book today and am already half way through it. I lived in Italy for almost 4 years and this is truly the way they eat aside from the whole grains (I did not see alot of that).
ReplyIf I had stuck with that way of eating back then I would not be trying to lose 95 pounds now. I am excited to get started.
I'm so excited! I am going to buy the book and join the website! This is my kind of diet and I know I can stick with it!
Again..thank you!
ReplyLast night was "day two" of my Sonoma Diet, and up until then I wasn't sure how far I'd make it in the program. But, I made the reccomended dinner recipe (it was lean flank steak) and it was unbelievable. I'm a bit of a kitchen novice, but I got a kick out of putting it all together - and it was so flavorful and delicious - I couldn't believe I made it (neither could my girlfriend). If the rest of the diet is this fun, I know I'm gonna make it.
Now, if I can only get off the couch and onto the treadmill...
ReplyThis is day one for me and I'm also excited about the wonderful recipes. I think half the reason I've failed on other plans is that I just love great food and other diets "punish" you with bland, boring foods which push me off the wagon. I am also finally in the right place in my head for a slow, steady process. God knows I've been trying to lose the weight quickly for 20 years... hasn't worked yet!
Reply