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SONOMA DIET OVERVIEW

Tuesday, June 28, 2011

I was asked about the guidelines of the Sonoma Diet so I thought I would share a few and maybe it would help me remember what they are. I lost 18 lbs on this diet/lifestyle a few years back and then gave up as I lose so slowly I got frustrated and Christmas was coming and then I thought I could do it myself, etc etc. But their message boards are really lacking and you don't get much help. I did rejoin the online program but won't be on the boards much.
The premise is to follow a mediterranean style diet eating only whole grains like brown rice, whole Wheat pasta and bread, etc. No white stuff. You can have a sweet potato also. Olive oil is the way of life here and lots of veggies and lean protein. Making sense? You can have 2 fruits a day and 2 snacks including peanut butter on whole wheat toast. There is no counting points or calories, etc.
Your food portions are based on plate size, 9" for dinner and lunch. Half the plate would be veggies, 1/4 protein and 1/4 whole grain. Breakfast is cereal and milk or egg and toast. So when you look at this, it is a completely healthy eating plan and if you fill up on the foods you can eat, you are not going to be hungry.

I restarted the plan in the beginning of June but have not been earnest or diligent. However, I am coming around and have lost about 3 lbs and I feel better not having all that sugar and junk food. You can also have a glass of wine.

There are 3 waves, Wave 1 lasting 10 days which is the strictest and meant to get sugar and junk out of your system. Then wave 2 is learning to make the best food choices within the guidelines. Never got to Wave 3 which is maintainance. I know this works. The first time around, I lost 10 pounds in the first 10 days. Then it took me about 6 months to lose 8 lbs. Just when I was getting the hang of it, I quit. I am going back and sticking to it.

Sonoma is not so much of a diet as a lifestyle. I have the first Sonoma book and cookbook. I have just ordered the newest version with updates and the new cookbook. The recipes are great in that they use herbs and spices for flavor. Here is a sample of a recipe.

Turkey Sausage-Garbanzo Bean Soup with Pasta

1 lb uncooked italian turkey sausage links, casings removed
2/3 c chopped onion
2 cloves garlic, minced
4 tsps chopped fresh sage or 1 1/2 tsp dried sage, crushed
4 tsps chopped fresh rosemary or 1 tsp dried rosemary, crushed
2 14-oz cans chicken broth
1 c canned garbanzo beans rinsed and drained
1/2 c water
1/4 c tomato paste ( I used tomato sauce and added a can of diced tomatoes)
1 c elbow whole wheat pasta (barilla Plus
ground back pepper to taste
(I always add a bit of chopped jalapeno to dishes like this to spice it up)

Cook sausage, onion and garlic over med heat until browned. (In olive oil to keep from sticking if needed). Stir in sage and rosemary and cook over low heat for 1 min. Stir in broth, beans, water and tomato paste or sauce and stir until boiling. Add pasta and simmer for 9 to 11 min until pasta is tender. Season with pepper.

Serves 6

Enjoy, very filling and you know you are getting enough veggies and protein in this dish.

  
  Member Comments About This Blog Post:

CAROLFAITHWALKR 7/3/2011 8:50PM

    Never heard of Sonoma Diet. I do use healthy oils, and do a low glycemic version of the divided plate version you described, in conjunction with the No S Diet. I get 3 fruit and 6 veggies a day, automatically.

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DEBRABUF 6/29/2011 7:05AM

    Thanks, I'll have to try out your recipe! I do pretty much eat all whole wheat stuff, but perhaps I need to incorporate some olive oil..I use it but not enough for any health benefits.

And congrats on the 3lbs loss.

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NANA2PRINCESSES 6/29/2011 5:34AM

    Thanks for sharing. I try and follow a similar plan. Unfortunately I let myself get side-tracked at the least little upset. Good luck and congrats on the loss.

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OOLALA53 6/28/2011 9:54PM

    Huh, I actually eat pretty similarly to that most days. I never knew the Sonoma Diet used the plate division. emoticon

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AMBERLEIGHM1 6/28/2011 9:59AM

    Congratulations on the weight loss, you are off to a great start.

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KASEYCOFF 6/28/2011 9:11AM

    Sounds like a healthy plan, and a doable one!
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Hunkering Down!

Monday, June 27, 2011

I'm hunkering down and concentrating on eating right and following the Sonoma Diet plan today. I say today because one day at a time. I've done fairly well getting back into eating more veggies but I do need to do better. I have found that eating more veggies definitely fills you up. This morning I had 2 scrambled eggs and 1 slice of health nut toast. Tasted good and I know it will hold me over for quite a while. We've got company coming this weekend so I know we will be eating out and I need to plan for that. I've got a lot to do around the house to get ready. Finally decided to go ahead and hire someone to take down the wallpaper in my bathroom, patch the holes, scrape the ceiling and paint. Not looking forward to the mess but it is something that needs to be done. I also need to attend to work. I'd rather be quilting than cleaning and working. Oh, well, has to be done. Later.

  
  Member Comments About This Blog Post:

EBETH13 6/28/2011 9:08PM

    and the song, One day at a time, might help too. that's all we can ask for....one day at a time.

I quite smoking one day at a time, I'm with you, I'll lose weight one day at a time.!!

Thanks for sharing

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EDITOR 6/28/2011 3:42AM

    I almost dread the weekend's out with a friend meal wise. I just don't have that type of control that I need yet.

Hope you do well!

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KASEYCOFF 6/27/2011 5:57PM

    For what it's worth, I read something the other day that said protein - healthy protein, not the fast-food burger kind, lol - is the keystone to good diet control. Bet something like scrambled eggs is exactly what they meant!
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JENNY888 6/27/2011 11:55AM

    I wish for you persistence to stay with your plan. You can do it.

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WHATEVER! PAYBACK

Saturday, June 25, 2011

On April 1 this year my husband was replaced from his job as Membership director at the chamber of commerce. They eliminated his position and hired a 20 something woman with facebook/social networking skills. After almost 10 years and 2000 members signed up, they gave him 48 hours to clean out his desk and leave. It wasn't pretty and I was really angry with the Executive Director of the Chamber, his boss, and the woman business owner who is the current business leader who delivered the bad news to him that fateful day.
Well, yesterday was the funeral of my best friends mother and the chamber hosted a gathering with food after the service for her and her family and friends. I know this wasn't the time or place but I was standing in the conference room prior to the families arrival and this woman business owner just happened to be standing right next to me. I just looked at her and said, "I don't appreciate the way you treated my husband!" And then I said, I'm sorry, this wasn't the time and place for that. She agreed and walked off but she was visually shaken by my comment.

And guess what, I don't even feel bad for doing that. I must have been waiting in the wings for the optimum moment and didn't even know it. I went over the event in my mind several times last night and did not feel one ounce of regret or remorse. The only thing I will say is that I feel like I have a little guilt for having done it at a time when we were mourning the loss of a loved one. But as I say, I did not know or even plan that I would do such a thing.
I am basicaly a very nice person. I have a lot of good clients and have people tell me how nice I am to work with in decorating their homes. I have lots of friends although I am not good at closeness except with my friend Pat.

My husband has moved on and works part time with a local funeral home and is guiding them into more community participation with his contacts in the community. He is now on speaking terms with the fellow that fired him and notified him this morning about the death of a community leader and chamber executive that passed last night. I don't know what they were thinking when they fired him, that he would go away?? He has so many friends and contacts in this community that are angry with the chamber for what they did and many won't be renewing. My husband has taken the high road and treats these people like nothing happened as he should. Mostly I do the same but I just don't know what came over me.

The Executive Director's personal secretary is also a thorn in my side. She and I have never gotten along and her full colors came out as well. She goes out of her way to embarrass me or stab me in the back which she did yesterday and I won't go there and tell you about it. So I guess what I'll have to do is embrace these people with a hug and kiss next time I see them and act like nothing happened.

I've been an active member of this chamber for 27 years, always volunteering and contributing. My husband did the same as a member and then as an employee. And to be treated shabbilly like that, you just can't do that in a small town like this and expect people not to know. I sat next to a woman yesterday at the funeral who did not even know he wasn't still at the chamber so there are a lot who don't have a clue but will eventually find out.

I'll be waiting in the wings for the opportunity to slam the executive director's secretary when the occasion arises. Better stay away from her I guess.

  
  Member Comments About This Blog Post:

DEBRABUF 6/25/2011 10:43AM

    I don't think what you said was bad, and I think it has been brewing within you. The world nowadays has taken the all about "Me" syndrome.

I know that revenge is the Lord's, and one day they will need to answer Him on how poorly they have treated your husband and you.

Sad, I see this a lot in the business world., the young replacing the old. Things happen for reasons we don't understand, but God replaces with better which sounds like your husband is enjoying his new job. Maybe less stress and more enjoyment.

As being a Christian I shake my head at the things of the world today, how people even Christian's step on others to get ahead..what is wrong with this picture.

You did not wrong. God gave us emotions, even Jesus got angry.

your pal,
deb

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"How do you manage to stay thin?"

Friday, June 24, 2011

I was at a clients home this week and she asked me how I managed to stay so thin? I hadn't heard anything like that in years and years and I still wonder how she could see me as a thin person. I weigh 188 lbs for heavens sake but I carry my weight. I'm tall with a med to big bone structure and I look good in spite of the weight. That is one reason I have such a time losing. I'm not fat enough in my mind.
I always saw myself as fat in comparison to my older sister. In 7th grade I remember being weighed at the nurses office and she spouted out 152 lbs in front of everyone. So mortifying. My sister weighed 110 lbs and was always so thin. I could never match up. When I was going into my junior year in high school, we moved so I went to a new school. My weight dropped to 130, I guess the baby fat fell off. That was my all time low and I was thin, my bones stuck out. I won the title of Miss Seaford that year, so surprised to be pretty.
That time began my lifelong struggle to maintain my weight. I settled in at around 140 in college. In 1972 I joined the Air Force. As an AF Officer, I had to be below a certain weight which for me, at my height was around 145 lbs. I was always right on the cusp, even though I was thin. Ideally they wanted you to weigh 5 lbs less than your max which was always a struggle for me. I went on the grapefuit diet prior to going for my entrance physical at Andrews AFB in 1971. Grapefruit at every meal and boiled eggs. I was eating so little I almost passed out but I passed the physical and joined up.
I stayed on active duty and in the Air Force Reserve until I retired in 1996. That helped me to maintain my weight as I always had to get into my uniform. After that, I didn't have Uncle Sam watching over me. A diagnose of Major Depression in 1995 and a variety of medications since then took a toll on my weight and I've dieted myself up to my current weight.
Once again, I'm in a losing mindset. I think if I hadn't tried to lose over the years, I would weigh 300 lbs. At least I had some checks and balances. I'm in it again, trying to watch what I eat and make a healthy choice.

  
  Member Comments About This Blog Post:

QUILTINGB52 6/25/2011 6:20PM

    You said it yourself ~ with your height you carry your weight well and look good!

I would smile and accept the compliment. After all, beauty comes from within!

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KASEYCOFF 6/24/2011 2:08PM

    So interesting that you were maintaining close to goal weight when you had to fit into your uniform - what a good guideline that served as! And something else you said - if your sister weighed 110 (I think I did, once... probably in sixth grade, lol), I'm guessing she's a lot shorter than you?
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OOLALA53 6/24/2011 12:19PM

    Actually, if you hadn't had so much pressure, you might weigh less. But we'll never know. The important thing is to respect yourself no matter what your weight. Also consider if your goals are too tough. No matter what the results, you might check out http://www.halls.md/body-mass-index
/bmi.htm. If you're at least at the high end of you normal BMI, it might be hard to take off more. The low end is really for the ectomorphs of your height. emoticon

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DEBRABUF 6/24/2011 12:07PM

    Wow amazing how our pasts really influence how we view ourselves. And thank you for all the years serving us in the military...and now you are a great decorator! A lot of talent...

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No S, Sonoma and Spark

Thursday, June 23, 2011

I rejoined the Sonoma Diet plan online but find their message boards to be extremely lacking so I'm keeping up with Spark because the people here are so friendly and helpful! I like Sonoma very much and have already lost 3 lbs from water weight I guess.

Just going back to a healthy plan is enough to lose a few. I have been totally satisfied at every meal. I found myself wanting to snack prior to lunch and dinner yesteday and because of the no snacking rules of NO S, I talked myself out of it both times. So 3 squares using SD principles!

We did go out last night after dinnerand have McDonald's ice cream. So I'm wondering how it fits into all of this. It definitely isn't part of the NO Snacking or sweets part of NO S. But I look at the ice cream as a milk product and if I'm going to have it, it might as well be McDonald's ice cream.

Whatever works. Two facts are I'm not willing to give up beer twice a week on Tuesday and Friday but limit myself to one miller light. And I'm going to have that occasional ice cream so I'll stick to McDonald's. I hate to count calories and track food so phooey with that. I will make the healthy choice when eating out.

My friend Pat's mother did pass on Tuesday so maybe she and I can get back into a walking routine. It went by the way side the last few months. We went to see her on Sunday. On Monday morning she called Pat and asked her to bring her a dress because she wanted to look good. She was ready to go and passed on Tuesday afternoon. What an amazing woman she was.

  
  Member Comments About This Blog Post:

OOLALA53 6/24/2011 12:24PM

    Reinhard counts alcohol separately so it is in addition to food on No S, meaning it doesn't count. He limits alcohol to two servings a day. He calls it the 2-glass ceiling! He's more successful with No S than with that, but it doesn't seem to affect his weight/slimness. Smaller people might need less. You won't know for a few months. emoticon

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DEBRABUF 6/23/2011 6:11PM

    hi there even reinhard has wine with his dinner..it is okay to have a beer with your dinner..at least if he is having wine, why not beer. on the nosdiet website they have habitcal, and you can highlight in green, yellow, red for you days, or you don't have to....all up to you.

i really find that eating the 3 squares can be hard at times, but most of the time it is not..i started snacking when i started to try to loss weight 800 times..okay so maybe not 800..:)

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AMBERLEIGHM1 6/23/2011 11:28AM

    I will pray for Pat and her family.

I wouldn't worry about the beer. I have read about studies about the health benefits and several studies where women who drink moderately lose weight and maintain better than non drinkers. I always lose more weight when alcohol is in my diet and enjoy it so I'm keeping it in my diet as well.

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KASEYCOFF 6/23/2011 10:29AM

    Sorry for your friend, but some good may come out of it after all, even if it's a sad event. No hard-and-fast rules for dieting will work for everyone (IMHO) so you have to adjust and adapt as you go along, so you will find what works for YOU.
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