Get to Know the Sonoma Diet

After 10 years counseling patients at the Culinary Institute of America, Connie Gutterson realized an important, often overlooked, fact about dieting: it doesn't have to equal deprivation. Those hoping to lose weight or simply eat well needn't starve themselves or cut out all enjoyable meals. Enter the Sonoma Diet.

The key is balance. It's also finding food rich in nutrients. Instead of worrying about carb counting, try to simply eat consciously. Remain aware of what's going into your body, focusing on meals that emphasize flavor and your body's absorption of nutrients.

Portions are important. Gutterson outlines food ratios for each meal based on a 9-inch tasting plate. For example, grains should never comprise more than 50% of your breakfast. This sort of strategy is far easier to keep track of - and allows you to still enjoy your favorite foods, just maybe a bit less of them - than studying the labels on every item you consume.

As you go through each step, or "wave," of the process, you'll purge various products from your diet, while adding others. Initially, for instance, refined sugar must go. Your focus, instead, will be on using fiber rich vegetables and extra virgin olive oil during food preparation.

During the second wave, you may add fruit and even some sweets to your meals. Wine of any variety is also allowed. The difference between the Sonoma Diet and many low carb plansis that few foods are ever off limits under the former arrangement. You'll just be eating smaller portions and perhaps altering the way certain items are cooked. The longer you stick with the plan, moreover, the wider the range of treats you may enjoy.

-- Matthew Richenthal

Babysteps to Health

Slow and steady wins the race. When you slowly take off the pounds and stick to an exercise program, you are more likely to keep those pounds from coming back. Look at every pound lost as a small victory in the road to health.
Don't set yourself up for failure; set goals that are attainable. Lofty goals are hard to meet and only leave you frustrated.
Make it easier on yourself--use half the cream and sugar in your coffee. Make small changes that add up to a big defecit but don't leave you feeling like your giving up everything you love.
Reward your success--the right way. We'd all like to celebrate that 5 pound milestone with a hunk of chocolate cake, but consider treating yourself in a different way. Why take five steps forward and then two back?
Keep it interesting. Variety is the spice of life; try new things and new foods. If you eat yourself into boredom, you won't be able to stick to a diet or workout routine.
Small changes for big results. Love eggs? Ditch the yolks. Chicken? Lose the skin and try baking or grilling instead of frying. It all adds up over time.
Keep track of activity. Keeping a log or journal of your workouts not only keeps you honest, it allows you to take a look back and see just how far you've come.
If you must eat sweets, eat dark chocolate because it has many health benefits
Stay away from the scale. When your clothes get looser and your measuments shrink should be proof enough that you are on the right track. Numbers on a scale are just overrated.

When is a Fad Diet a Bad Diet?

Time for a reality check: there is no magic bullet, instant cure, or easy way out. Losing weight is not easy, and many fad diets fall easily into the bad diet category. Be wary of any diet or weight-loss program that:

Promises rapid weight loss. Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is unlikely to stay off.
Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes.
Uses miracle or magical foods. No food can melt away fat or undo years of overeating and lack of exercise.
It's basis lies in consuming only one (or a limited number) of foods, encourages consuming certain foods in mass quantities, or calls for specific food combinations.
Relies on undocumented case histories. Testimonials and anecdotes mean nothing if there is no scientific data to back up claims.
Promotes unproven or inauthentic weightloss aids such as herbs, supplements, body wraps, pills, cellulite creams, etc.
Sound too good to be true. Most of the time it's because they are.

Splurge vs. Smart: Dining Out Without Breaking Your Diet

High-calorie, fat-laden, large portioned restaurant meals don't have to be a diet breaker. With some careful reading, you too can enjoy a night out without the guilt of a caloric splurge.

When dining American, be wary of words like buttery, fried, pan-fried, crispy, au gratin, creamed, sauteed, and hollandaise. Look for items that are described as steamed, broiled, grilled, roasted and poached to help cut back on calories and fat.

In the mood for a little Italiano? Sauces created from cream or cheese, such as Alfredo sauce, quickly pack in the fat. Go for sauces that are tomato based, and take half home with you--almost all pasta dishes weigh it at well over a serving or two.

Craving some late-night Chinese? Stay clear of batter-coated, breaded, or deep-fried foods and go for the stir-fry. Plain rice is better than fried, and go easy on the sauces; soy sauce and other Asian sauces tend to have high sodium content.