The 3 Stages of the Sonoma Diet

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Wave 3: Healthy Eating for Every Day

This phase begins on the day you reach your target weight. Go ahead and celebrate. You've earned it. You've rid your body and mind of their fattening dependence on foods made from refined flour. You've eliminated sugar cravings, so that sugar-sweetened items are back to being what they're meant to be -- occasional treats. You've banned harmful hydrogenated fats from your diet and learned to keep saturated fats down to the bare minimum. Most important, you've made the connections between eating for pleasure, for health and to stay at your best weight -- and you have the skills to stay on course even when the going gets tough. Wave 3 is all about extending these healthy eating habits into a permanent way of existing happily on this planet.

The food list expands to include all fruits and vegetables. Continue to avoid fatty meats, hydrogenated fats, and refined grains. Stick with the plate portions you learned in Wave 2. Try to turn all your meals into slow, soul-satisfying, sociable experiences. Do whatever you think best to stay within the Sonoma Diet guidelines. It's your diet now.

Healthy Food Choices for Wave 3

Breakfast: Oatmeal and milk

Lunch: Tuna salad sandwich, banana

Dinner: Herb roasted chicken, cauliflower in parmesan cheese, wild rice, 1/2 cup mango

Excerpted from The Sonoma Diet, by Connie Guttersen, RD, PhD. Copyright 2005 Meredith Corporation.

Originally excerpted in Ladies' Home Journal magazine, January 2006.



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