Introductory presentation given by Cindy Mann for our 30 Day Mediterranean Lifestyle Challenge. Includes a brief description of the three waves, power foods, etc...

3. The New Sonoma Diet Makes
a Connection between:
Eating for pleasure
Eating for health
Eating to stay at your best weight

4. Two Essential Components
•Generous selection of
delicious foods that you’ll be
eating in satisfying amounts
•Festive, joyous approach to
eating

5. What this plan isn’t:
•Counting calories, fat grams,
protein, etc.
•Restrictions on entire food
groups
•Deprivation
•Starvation
•Boring

6. Glycemic Index
The glycemic index ranks foods according to their
effect on your blood-sugar levels.

7. 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

8. Do you need to calculate the glycemic
load of foods to be successful on the
Sonoma Diet?

9. Eat based on
Mediterranean and
California cuisine.

10. 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. 12 Power Foods: Almonds
Almonds provide just the right
combination of protein, fat, fiber,
vitamins, and minerals to curb
hunger.

13. 12 Power Foods:
Beans
Great source of:
•Fiber
•Manganese, folate, potassium,
magnesium, and iron
•Protein

14. 12 Power Foods:
Bell Peppers
Lots of health-imparting nutrients
and a minuscule amount of
calories (about 35 each)

15. 12 Power Foods:
Blueberries
Delicious disease-fighters
Enjoy them fresh or frozen!

16. 12 Power Foods:
Broccoli
Super low in calories and super
high in Vitamin C and calcium.

17. 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

18. 12 Power Foods:
Grapes
The heart of the Mediterranean
Diet.
Eat grapes
Or
Drink wine

19. 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.

20. 12 Power Foods:
Spinach
The original health food.
Eat as much as you like.

21. 12 Power Foods:
Strawberries
Pleasure food.
And fiber, vitamins, minerals and
phytonutrients.

22. 12 Power Foods:
Tomatoes
Fights cancer
Protects your heart
Enjoy them vine-ripened, canned,
as a sauce or as a paste.

23. 12 Power Foods:
Whole Grains
Heart 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.”

24. 3 Waves
The Sonoma Diet is divided into
three parts, called waves.

25. 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

26. Your Perfect Plate – Wave 1

27. 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. “

28. Wave 3: Accomplishment
Stay at your ideal weight by continuing what
you’ve started.
“Healthy pleasure last longer than guilty
pleasures.”

29. Get Moving
Find some exercise you enjoy, and do it.

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

31. 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.

32. 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.

33. 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