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REVISITING THE SONOMA DIET, DAY 5

Saturday, October 22, 2011

I'm starting day 5 and so far so good. I'm carrying the book around with me to refer to sections to relearn the guidelines. There are 2 Waves. Wave 1 consists of 10 days that are a little more restricted on certain veggies and fruits to get you jump started in your weight loss. The first time I did Sonoma, back in 2006, it was relatively new and I lost 10 lbs in the first 10 days! Then I gradually lost 8 more but it took me so long to do so that I eventually gave up and slowly put the weight back on. I think my slow weight loss is due to medications I was taking rather than not being consistent on a diet. That happend last year. I had lost 8 lbs but it took me 10 months to do so and no matter what I tried, it wouldn't budge. Than I get frustrated and bored and give up. This time, I AM NOT GIVING UP! I think I can do this and after last night with dinner out, I know I can do this! I am now off the medicaiton that had a side effect of weight gain.

We had a busy week and hubby worked until after 7:00 last night so we planned a late dinner out at the Yacht Club. Using the Sonoma Diet guidelines, I had a tossed salad with oil and vinegar. I ordered the pork loin with madeira wine sauce and asparagus and sweet potato. I probably should have scraped the sauce off but I was comfortable in the portion size of the pork and ate it and the asparagus. I took the sweet potato home with me. Sweet potatoes are allowed on SD but not until Wave 2 and only 1/2 cup which is about 1/2 of a big potato. I cook one and hubby and I share it which is plenty. I did have a glass of red wine which isn't allowed until Wave 2 but I just wanted it so I had it. And I'm not beating myself up over it.

As I was perusing the menu and making my choices, I remembered how easy it was to follow this plan as you use the 9" plate size and section off your portions. THere is no counting points or calories and I don't have to write it down if I don't want to. Those are things I hate to do. I don't have time to write it down. Would rather work on my clients needs or quilting or something else all together. This morning I had a slice of whole grain Arnold health nut toast with 2 T peanut butter for breakfast. Perfectly allowed and I love peanut butter. You can also eat pb as a snack but use 1 T. I'll have a glass of milk or soy milk later this morning if I need it. I'm a little under the weather with a cold and don't feel like eating anyway so this is good.

WEight loss is a journey and the journey is finding what works for yourself. This plan worked for me before and I intend to stick with it and make it work for me again! Down to 160! I tried WW but I'm too busy to learn the point system and I hate to write it down. I also hate meetings because my business and my clients take precedence over any other attempt at getting me to go somewhere. I tried Sparks version of counting calories. I hate to write it down. Absolutly hate doing it so why bother? Last year I considered joining Curves again but someone here on Spark advised me that if I didn't go last time, what makes me think I would go this time?

On of t he advantage of SD is the wonderful wealth of recipes available to me through the 2 cookbooks I have and the 2 diet books. I love to cook and I love the creative way that SD advises cooking veggies. I pull recipes out of magazines that look as if they fit the SD diet guidelines and we eat like kings! With plenty of veggies! My creative juices get flowing when I read recipes. Imagine that.

I'll also be looking for help and encouragement from my spark friends as I go on this journey. Have a great Saturday!

  


SONOMA DIET DAY 3

Thursday, October 20, 2011

So far so good. Today I had fiber one and skim milk for breakfast and a bowl of minestrone soup which turned out delicious. There is so much soup and I don't like to freeze it and eat it. For some reason, once I put it in the freezer, it becomes unappealing to me. So I think I might just continue to have it for lunch everyday for the next few days. It's tasty, full of veggies and filling with fiber. And a good way to jump start some weight loss I hope. I always crave something sweet for dessert and I've stumbled onto something that seems to solve that problem. Vanilla Soy Milk. I love vanilla anything and tried the soy milk and I like it! 4 oz after a meal is almost like a milkshake and satisfies the sweet tooth. And only 50 calories!

After a few days of soup I"ll probably put it in serving bags and freeze individual servings. And an apple for a snack. So I'm good to go until dinner. So I"m keeping it up and drinking my water. Later.

  
  Member Comments About This Blog Post:

ANDI571 10/21/2011 10:50AM

    I have been making soup and freezing it in canning jars. I have been trying to get my husband off of so much sodium (and lunch meat). He just takes a jar out at night and has it for lunch the next day.

I have found that soy milk also helps my sweet tooth. I like the original better than the vanilla. I have been taking some soy milk, yogurt, equal, and ice and putting it in my smoothie maker. It makes it thick like a milk shake and is so good. Are you allowed yogurt on the Sonoma diet?

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KASEYCOFF 10/20/2011 4:07PM

    Homemade soup: I make what I call a soup 'base.' For example, if I make chicken soup, I make my own broth with the chicken bones, carrots, celery, onion... strain it... Cut up the chicken and freeze the chicken with broth in one-cup portions. If I'm making soup for that day (or the next day) I leave out one or two portions. One day I might add peas, corn and beans, plus chopped up tomatoes and (if needed) make up a little hot 'instant' broth if it needs more liquid. The second day, I might add pasta and leftover mixed veggies from the freezer... or potatoes, carrots and green beans... or perhaps some rice, Thai or Chinese seasoning, and a little cornstarch. You can do a hundred different varieties, plus have the homemade base already to hand so you know it doesn't have unwanted fat, salt, or additives.
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SONOMA DIET, DAY 2

Wednesday, October 19, 2011

The Sonoma Diet brings out the cook in me. The recipes are so flavorful and use so many veggies I try them out. The key is to add plenty of herbs in the right amounts and you don't need salt! Last night we went to the Yacht CLub and I drank water. No beer or wine for 10 days. I went to Publix afterward and got plenty of fresh veggies and a roasted chicken.

Last night I made Minestrone, ala SD. I had a frozen ham bone so I cooked that in water with some onion, celery and some left over veggies. I cooled the broth in the fridge and removed all visible fat and I chopped up the ham that came off the bone. This soup is full of tomatoes, onion, cabbage, carrot, celery, garlic, cannellini beans, yellow squash, frozen italian green beans and 1/2 cup of whole wheat pasta. And I threw in the ham for good measure. I'll be having it for lunch for the rest of the week I guess. I forgot the basil but the ham bone probably provided enough flavor. As the weather cools, a good soup is essential to warm the cockles of the heart.

So I did well yesterday and my belly feels good, slightly empty, not stuffed. Just had a bowl of shredded wheat and bran and skim milk.

October has been a good month for business. I'm booked up this week and into next week. Keeping busy is essential. Later.

  
  Member Comments About This Blog Post:

FIFIFRIZZLE 10/19/2011 12:44PM

    Keep it up!
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KASEYCOFF 10/19/2011 10:57AM

    The soup sounds delicious - I love a bowl of soup when the weather turns. I use cannellini beans a good bit, and sometimes throw barley into soups as well.
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ANDI571 10/19/2011 10:01AM

    Sounds like you are back on track! emoticon

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THE SONOMA DIET DAY 1

Tuesday, October 18, 2011

Today I am publicly committing to the Sonoma Diet phase 1 for 10 days. This means I am going to quit talking about it and do it. Last night I pulled out my "New Sonoma Diet" book to prepare for the journey and found it to be a little more complicated than the original book so I resorted to the first. The premise is to use consistent bowls and plates, 7" for lunch and 9" plate for dinner and a bowl that holds 2 cups of water. I never measured my bowls so I'll be doing that this morning. The first ten days requires no sweets, no alcohol, and no fruit (one fruit if you are on the new plan) Veggies are also limited to a long list that doesn't include some more calorie laden veggies and whole grains are the norm. No white stuff. And of course the usual 8 cups of water.

I followed this plan several years ago and lost 18 lbs so I know it works. I even rejoined the online version but their message board stinks so I dropped it to stay with Sparkpeople which is so much more friendlier. I'll have to do some shopping today as we just got back from a long weekend away with little food in the house. The plan is easy once you learn it because it is based on plate size and portions and mostly veggies, and whole grains, lean meats, etc. The usual diet foods but the plate size makes it so easy to eat out and choose wisely.

Along the way here I'll be sharing what I learn and know already. One of the mainstays is the Sonoma Express Wrap for a quick meal.

1 low carb whole wheat tortilla
Spread with up to 1 T of favorite spread, black bean, garlic, etc.
Fill with
2 c mixed greens or spinach leaves
1 c veggies, shopped
3 oz for lunch of lean cooked protein such as chicken, beef, or ham, 4 oz for dinner
2 oz mozzarella cheese, low-fat cream chees or goat cheese. About 2 T

Wrap and enjoy. So easy and filling and I'm not sure how you stuff all of that into a wrap but go for it.
One of the things I learned way back when was to read the ingredient labels on whatever I was buying. If it had more than 7 grams of sugar in it, it went back on the shelf. You can eliminate a lot of cereal by doing this but the low sugar choices are just as delicious.

Breakfast is 2 scrambled eggs with 1 slice whole grain toast or 1/2 cup of cereal with at least 8 grams of fiber in it and 1 cup slim milk. The new plan allows fruit but I'll save that for later. Look for plenty of fiber in your foods as well and I'll be having fiber-one cereal for breakfast. I'm looking forward to the journey and relearning the Sonoma Diet Lifestyle. One woman on the message boards on SD lost 88 lbs and she works in a bakery. Not once did she even lick her fingers. Amazing. Later.

  
  Member Comments About This Blog Post:

FIFIFRIZZLE 10/19/2011 12:42PM

    Sounds like a great eating plan. Learning portions is so important, isn't it?

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ELLIE381 10/19/2011 8:12AM

    Good luck! Let us know how it is working for you.

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TIRED49 10/19/2011 12:05AM

    Good Luck! You can do it!

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KASEYCOFF 10/18/2011 12:25PM

    I love Fiber One and can't get it here - makes wonderful crumbs for things like baked chicken or fish, too.
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Never better!

Saturday, October 15, 2011

Yesterday I went to the local quilt shop with my dil, the Yankee Candle store where she works, and Harris Teeter. what a great store! Hubby and son and grandsons cleaned up the backyard,raking and trimming trees. we roasted hotdogs and marshmallows making s,mores over the. Firepit and drank 2bottles of great wine! Oh, and I forgot, Brie cheese and crackers! The NC weather is gorgeous! today it's football! FSU vs Duke! FSU started the year off with such promise but injuries have derailed them. we are still fans! Later!

  
  Member Comments About This Blog Post:

KASEYCOFF 10/15/2011 11:55AM

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