Tag Archives: Healthy eating

Mother Daughter Dinner Recipes

Hi Everyone!

Tonight my daughter and I made dinner together and shared it on my new roundlady YouTube channel. We made Citrus Salmon, potatoes circles, stuffed mushrooms, a Round Salad with All a’Round Salad Dressing and a Round and fresh berry dessert.

As promised, here are the recipes for the dishes we prepared for our dinner! We hope you enjoy making one or more of them for yourself, your boyfriend or girlfriend, spouse, your kids or even for a party.

Citrus Salmon

This lemony salmon dish is as delici0us as it is good for you — and it’s easy to make.

Ingredients

4 (4 to 6-ounce) pieces salmon

2 lemons

Salt and pepper to taste

Directions

Preheat the oven to 400 degrees F.

Slice the lemons into 8 slices. On a foil-lined baking sheet, place 2 lemon slices and top each set of 2 slices with 1 piece of salmon, being careful to make sure the salmon pieces are not touching. Salt the salmon. Bake for 25 minutes. Let sit for 3 minutes, sprinkle with pepper and serve hot.

Potato Circles

These broiled spuds taste like French fries without the grease factor.

Ingredients

4 medium red potatoes
Optional: sprinkle of any spice
Dash of salt
Catsup

Directions

Wash potatoes and slice into identical (same thickness) thin circles, place on a lightly oiled baking sheet or nonstick pan, add salt and any spices, then broil each side for 5 minutes or until toasty brown. Make sure you keep an eye on them, as they have a tendency to cook fast and burn. Serve with catsup and eat with your hands.

Stuffed Mushrooms

These crowd-pleasing tasty treats make the perfect appetizer or side dish. They are my daughter’s favorite, as well as a party must for of my friends and family. These are a some of the time food that should be enjoyed at parties, celebrations and other once-in-while events — guilt-free.

Ingredients

20 to 30 whole white mushrooms

1/4 cup plain cream cheese

1 tablespoon grated Parmesan cheese

Directions

Preheat the oven to 400 degrees F.

Wash mushrooms with a small brush. Scoop out the stems and center of the each mushroom. Place the mushroom caps on a foil-lined baking sheet — top-side down. Chop the stems and center pieces and put into a small bowl. Add the cream cheese and Parmesan cheese and mix until blended together. Fill each mushroom cap with a small spoonful of the mixture — just to the top. Place in the preheated oven for 15 to 20 minutes. Let cool for 5 minutes and serves while still on the verge of hot.

Very Round Salad

This salad is so colorful and chock full of healthy ingredients that it is hard to believe that it tastes so good — but it does! One of my favorite tricks is to prepare a base with just the lettuce, cabbages, basil, onions and peppers and then store it to make salads or even a soup over the following days. This makes the time-consuming task of slicing you only have to do once for any number of meals.

Ingredients

½ cup iceberg lettuce

¼ cup radicchio

¼ Napa cabbage

¼ cup red cabbage

¼ cup red onions

¼ cup green onions

1 large tomato or a large handful of cherry tomatoes

¼ cup basil

1 shredded carrot

½ cup spinach leaves

½ red, ½ yellow & ½ green bell peppers

1 avocado

Directions

Thinly slice all the cabbages, lettuce, basil, onions, spinach, tomatoes, peppers and avocado. Shred the carrot. Place it all in a large salad bowl. Right before you are ready to serve dinner, add the salad dressing (see recipe below).

All aRound Salad Dressing

Ingredients

1 1/2 tablespoons rice wine vinegar

1/2 tablespoon lemon juice

1/4 teaspoon lemon zest (grated lemon peel)

1 tablespoon chopped fresh basil leaves

6 tablespoons olive oil

1/2 teaspoon Dijon mustard

Salt and pepper to taste

Directions

In a bowl, combine the rice wine vinegar, lemon juice, Dijon mustard and basil. Slowly add the olive oil while whisking — constantly — until the dsressing is thick and creamy.

Variations

Add chopped garlic, finely chopped cilantro, ½ teaspoon honey, or any herbs or spices. Also experiment with different vinegars, like champagne vinegar for a light dressing or red wine vinegar for a tangy dressing.

Dinner is Served

We served our meal on a beautiful red square plate, which helps shows off the delicious Round food.

The wine glass is filled with ice water and a squeeze of lemon — also a fruity Round garnish.

We topped our meal off with fresh blackberries, raspberries and red grapes. No recipe is needed. Simply wash the fruit and enjoy by eating them one-by-one with your hands.

Mother Daughter Outfit of the Day Video

Welcome to the first video on my new YouTube video channel. Later, on this same channel, I will show you how to cook, plate food, Round foods, in addition to demo-ing some of my rebounding, skating and working out skills. For instance, I will show you how to get into shape in your own living room!

Video # 1

http://www.youtube.com/user/roundlady

What’s on the Plate

Very Round Indeed

This dish starts with a bed of shredded Napa cabbage, topped with small curvy shrimp and drizzled with light dressing.

On the side is have a sweet potato, 3 figs, 1 sand dab, and a slice of lemon for some citrus.

Simply prepare these items separately, exchanging the figs for a another fruit, the shrimp and fish for other fish or no fish at all, brown rice instead of the sweet potato, and any shredded cabbage or lettuces you prefer.

Whatever you choose, you will be sure to create a healthy and well-Rounded meal or meals.

Eggnog on a Lake

Bottoms Up!

It’s the holidays and the deliciousness of eggnog is among us. This thick drink is made out of eggs (the healthiest and Roundest nog ingredient), sugar and cream, which means it is not as healthy a Round drink as other choices.

But it’s the Holidays!

Yes it is and you can have eggnog if you want to, but it is still in your best interest to know that drinking eggnog means drinking mega calories.

The “most of the time” Round Rule

If you are up on the basics of Round eating, you know that it is what you eat most of the time, not some of the time that matters most. This means you can enjoy a glass of eggnog on special occasions, like parties and holiday celebrations — just be sure that everyday at every meal is not a special occasion. You know what I’m talking about!

Know what you’re drinking!

As you can see, a 1 cup portion is a meal unto itself. Adding bourbon, brandy, or rum adds more calories — ones that are as empty as the head of someone like Tiger who had it all yet still had to have more.

Day 25 – The Round 28-Day Diet

MONA_ON_A_ROLLToday is all about Roundercising.

By now you should be exercising regularly. If you not, you are only getting half the job done.

Many people tell me that they run out of energy or time and therefore cannot workout.

So let’s get energized and figure out a way to motivate you so you can not just shrink your body, but reshape it.

Energize Yourself

ELEPHANT_ENERGIZEDGo for a walk
Shoot for 30 minutes of walking, five days a week.

Snack on nuts
Nuts are full of protein and sugar-free , and the protein in nuts digests slowly for lasting energy.

Eat a banana
Bananas are full of potassium, a mineral that is key to converting blood sugar into energy.01_banana_whole_sliced

Drink Green tea
Green tea contains caffeine (an energizer) and theanine (makes you feel calmer) — all while keeping your mind clear.

Go for a hike
Appreciate Mother Nature’s beauty, and while you do you will also be relieving stress that can be an energy zapper. Even studies suggest that people in offices who have views of nature have fewer stress-related symptoms.

MONA_WHINERS_NOT_ALLOWEDStay away from whiners
Avoid people, even friends, who call, text, email or whatnot — on a daily basis — just to whine and complain. They will ear you down and wear you out and you will have nothing left for yourself. You can give these whiners 5 minutes, and let them know ahead of time — and then keep to your 5-minute word and go about your own day.

Take a nap
According to a Harvard study, a 30-minute midday nap prevents energy from getting further depleted, while an hour-long nap actually boosts energy and performance.

Roundercising Gym Alternatives that will make you feel like a child again

ROLLING_WITH_PUNCHESNEW

Roller-Skating
MONA_SKATINGRoller-skating is on par with jogging when it comes to calorie burning and leg strengthening, but has much less impact on your knees and ankles.

This is also a great exercise for the entire family. And I don’t need to tell you how important it is to get your kids moving so they do not become one of the many kids today that are fatter than they need to be. So take the kids to a nearby rink and enjoy yourselves!

MONA_HULA_HOOPINGHula-Hooping
Hula-hooping is a superb way to slim down your mid-section while improving your posture and balance. Good posture helps you stand up straighter so that you look and feel proud of yourself.

Rebounding
Bouncing on a mini-trampoline like a playful child. It’s great for your back, your lymphatic system, and you can watch television while you jump and bounce.

Bouldering
Bouldering is a great cardio and strength builder, gets your blood pumping, and engages just about every muscle in your body! It will do wonders for your arms and legs , and the challenge of this sport is great for you self-esteem.REBOUNDER

Pole Dancing
Pole dancing or striptease pole dancing is a big hit with celebrities like Kate Hudson and Teri Hatcher.This sexy Roundercise (twirling in a circular spiral around a pole) are low-intensity cardio workouts that can help you let go of inhibitions while toning your upper body and stomach.

Working out at home

If you cannot get to the gym, no problem — it does not have to get in the way of your fitness. Here are some great ways to get into shape at home.

GIVE_ME_FIFTYGive Me 50
Do 50 squats, 50 push-ups, 50 crunches and 50 lunges.

Run Stairs
Run up and down flights of stairs for 20 minutes.

Burpees
Start by standing, then drop to a squat, jump out and do one push-up, jump your legs back in, and explode up, clapping your hands above you as you do a jumping jack. now repeat for 25 burpees.

Jump Rope
If you are short on time and want an intense and quick workout, get our a jump rope and jump for 5 to 12 minutes..

Follow Workout DVDs
There is a plethora of workout DVDs that you can do at home that don’t require any equipment, and if you are a true Freegan, then check out the many YouTube demonstrations.

COW_RIDINGBlowing off Exercise

Exercise is essential for building muscle and bone, burning fat, letting you sleep, keeping you young and sexy, giving you energy, and all those good things you want for yourself.

Remember not to give in to your own library of excuses, and know that once you instill a habit of Roundercising that you find it much easier to make it a part of your life..

Becoming Fully Roundercised

It is important that you do all the different types of Roundercises to be well-Rounded and healthy inside and out. By this I mean that you need to do all these:

  • Stretching Roundercises that make your body more limber, create healthier joints and prevent injuries.
  • Sweaty Aerobic Roundercises that give you youthful endurance by strengthening your heart and lungs.
  • Shaping Roundercises that add curves, strength & shape to your body, while also making your bones denser.
  • Spiritual Roundercises that help you become a sensuous whole person with a balanced body and mind.
  • Sleeping Roundercises that rest your body and mind, and help you feel relaxed and rejuvenated.

See what these Roundercises are all about.

Great Pre-Workout SnacksSNACK_WORKOUTS

Here are some Round snacks that will digest quickly and prepare your body to really work.

  • 1 Banana
  • 1 cup sliced mango
  • 50 seedless Raisins
  • 1 cup whole grain cereal
  • 1 plain mini bagel
  • 6 oz. of low-sodium vegetable juice

TIP_SNOPEIf you can’t find 30 minutes a day to Roundercise, then you might not be able to fit into smaller jeans. And it is not all about losing inches off your body, it’s about living a more active lifestyle and eating healthy so you can live a long and happy life.

So dig deep and fit Roundercising into your day — and your life.

FUN_THINGS_WORDS

One day a week

For one meal, you can eat out, or eat something not on the diet, but keep portions in control. This will allow you to feel less deprived, along with letting you see just how unRound some of the foods you crave might be. This is of course an optional part of the diet and you don’t have to veer off by eating less Round food. Your own personal choice as is everything in life!

If you want to just eat healthy rather than lose pounds, you can eat the same foods as on the Round Holiday Diet, but increase your portions. If you choose this route, keep in mind that most of time you will be eating foods that either naturally grow in a Round shape on a tree, a vine or in the ground or can be sliced into circles from their natural Round shape, like a banana or cucumber. This is also key to keeping your new body so that you can always wear your smaller jeans.


Tonight’s Homework

As we move to the end of these 28-days, continue to to impress these Round habits into every cell of your body:

  • Be prepared
  • Recognize Round foods
  • Choose your Round meals
  • Choose Round recipes
  • Always make a shopping list
  • Shop for Round food in a circle
  • Prepare Round food ahead of time
  • Portion and prettily plate Round food
  • Eat Round food
  • Follow a Balanced Roundercise Routine
  • Visualize my smaller butt and happy self
  • Affirm Yourself
  • Write in Your Diary
  • Stop eating 3 hours before bedtime
  • Take Time to Relax
  • Measure myself
  • Get 8 hours sleep
  • Get a Diet Buddy or I have the inner strength to diet by myself
  • Fit laughter into my day
  • Stand beside the Round Diet No No’s
  • Enjoy my new Round eating and living habits

Day 23 – The Round 28-Day Diet

NEW_EATING_HABITSIt’s all about new habits

You are on the home stretch to instill new Round eating and exercising habits, also known as a Round lifestyle. You know what to eat and that you need to make exercise part of your life, so that you change your body into one that is healthy, shapely and strong. You want that smaller butt and you are going to have it. If you have more Rounding down to do, feel free to continue on this diet for as long as you need to. And keep in mind that that your real goal is to be healthy and look great in smaller jeans. You can have it all!

FATCELL_DIET_PILLScolor_cautionIf you do not keep health in mind and take diet pills or any other silly methods to get in shape, know that your success will be fleeting. It’s essential that you see this as a lifestyle, a new way to see food and that your health on the inside is as important as your health on the outside.

What to Expect About Now

Quantcast

BEFORE_MEETS_AFTERtront_purpleapplebigger1Your body is shrinking into a new size and curvy new shape as you combine eating Round with a regular Roundercising plan that works for you. As you start eating Round, exercising and visualizing your lean and fit body to make your jeans fit looser, your butt smaller, you will be free to rejoice.

tront_purpleapplebigger1You are enjoying writing in your Diet Diary and notice that your cravings rear their ugly heads at certain times, like at the end of the day when you are tired and television commercials with dripping hamburgers call your name.

tront_purpleapplebigger1You remember why you are dieting and eating healthy and recall that your life on this Round earth is a blessing and that you are in charge. You rejoice at your humanness, and are thankful for being alive and you let the rest of your life unfold into as much goodness as you can stand.

tront_purpleapplebigger1You know the day is coming in your future where you can say goodbye to your fat jeans and hello to your fit jeans — and wear smaller jeans for the holidays and thereafter.

If you want it you can have it!

MONA_MOST_OF_THE_TIME_LEFTIf you want to just eat healthy rather than lose pounds, you can eat the same foods as on the Round Holiday Diet, but increase your portions. If you choose this route, keep in mind that most of time you will be eating foods that either naturally grow Round, on a tree, vine or in the ground, or can be sliced into circles from their natural Round shape, like a banana or cucumber. This is how you will also maintain your new body once you can slip into your smaller jeans that fit you perfectly.

It’s so simple it’s smart!

01_fancy_appletomatosbigger2The basic concept behind the Round Diet is so simple a kindergartner could follow it. If a food did not grow in a Round shape, on a tree, vine or in the ground, likely it is not something healthy and you should not eat it.Here’s an example of a snack that you can eat as a morning or afternoon snack. By keeping your body nutriented every 2 to 3 hours, you will keep you mind from wanting to devour everything in sight like a wild animal.

 

FATCELL_MORE_FATCookies, donuts & pizza

Next time you have a hankering for a cookie, pizza or a doughnut and you wonder if it is a healthy kind of Round food that you can eat on any Round Diet, ask yourself this question:

“Have I have ever seen a cookie, pizza or a doughnut tree, vine or bulb?”

If the answer is NO, it also means the answer is NO to eating it too. Of course, if you ever do see doughnuts, cookies or pizza growing on a tree, vine or bulb — bon appetit.

That said, eating Round is also all about what you eat most of the time. Cookies, doughnuts, and pizza are all on the diet some of the time. Odds are that your flavor palette will become more natural after eating Round for 28-day, which means that you are likely not to have cravings for these Shaped and Special Round foods.

Recap on Shaped and Special Round Foods

Shaped Round Food

Foods can be shaped (molded) in a Round or circular way. Eat these some of the time, such as an evening out, a Sunday family dinner or when you have a craving for a Shaped food that you have not eaten for a while.

CCOW_EXAMPLENEWorn and whole wheat flour tortillas, whole wheat bagels, pita bread, whole grain crackers, hamburgers, meatballs, rolls, matzo balls, and rice balls (rice scooped into a ball using an ice-cream scooper or a melon baller), and high fat donuts that can be eaten on a blue moon, which occurs on average about once every 2 1/2 years.

Special Round food

Special Round foods are combinations of Round foods that are meant to be eaten on special occasions, such as holidays, parties, and other celebratory events. These foods taste more delicious when eaten once in a long while and in small amounts.

COW_EXAMPLENEWPancakes, pizza, cookies, cakes, crepes, wraps, tarts, fruit pies, pot pies, souffles, quiches, muffins, deviled eggs (part Super, Animal, and Shaped Round–making this party favorite a Super Special Appetizer.

A Round recipe from Obama’s White House chef Sam Kass, the keeper of the Obama garden

OBAMA_SOUPBeef and Barley Soup with Spring Vegetables

Ingredients

4 cups diced beef (stew meat)
2 cups chopped onions
1/4 cup chopped garlic
1/2 cups sliced green garlic
1 heaping teaspoon tomato paste
2 cups red wine
2 cups hulled barley
6 cups beef or chicken stock
Sachet (1 bay leaf, 2 sprigs thyme, 1 tablespoon peppercorns, 2 sprigs parsley stems)
Salt and pepper

Directions

Sear meat on high heat; remove the meat from pan when barely cooked. Lower the heat and add the onions, garlic and green garlic. Saute until light brown, scraping the bottom of the pan every time you stir.

Incorporate the tomato paste and cook for 5 minutes. Add red wine and reduce by three quarters. Add the stock, meat, sachet and barley and lightly simmer until barley and meat are tender. Season with salt and pepper and serve.

Take a Breather

 

jan_triangle_kelpwavesmall1

Breathing Fresh Air in a Triangle by the Sea

Breathe Break

It’s a tool, it’s free and so is the air you’ll breathe. It’s a Breathe Break with transformational guru, Jan (Hutch) Hutchins.

You’ll uplift how you feel right away without having to leave the comfort of wherever life is stressing you, like your office, living room or any other place you need to relax while out in the world.

Take a Breathe Break here and see for yourself — and then come back.

Back in my Bodybuilding Days

Bodybuilding_Back

Diana before a show in 1984

Every so often I reminisce about my bodybuilding days. I used to train so much that people at my gym thought I was over-training. What they didn’t know was that I was over-training at more than one gym. I thought that if I did just a little bit more than anybody else that I would win. If I ate weirder foods than everybody else, like boiled squid, I’d win – and I did.

I recall my decision to quit the sport. I was on stage posing down with the heavyweight at the 1984 Western America. She was big and muscular with ropey veins. She won her weight class and so did I. We posed down and it was a tie. This was at a time when the bodybuilding world was trying to decided which way to go – with a more muscular look or keep the femininity. By one point muscularity won.

But that’s not why I quit. I was struck by two things that day. Earlier that morning when I was posing in front of the judges I noticed one of them eating ice cream and not paying attention to me. I’d dieted for 2 months and worked out like a crazy person – I wanted their full attention for those few minutes. Then that night during the show when the heavyweight was declared the overall winner, I was shoved aside and told to get out of the way while everyone took photos of the winner. As number 2, I was not important.

Bodybuilding suddenly lost it’s luster and I was no longer going to practically kill myself to win. I’d already won enough trophies and who really cared? Not me. Not anymore. I left LA the next morning and ate nonstop all the way home to Northern California. When I got home I gathered all my trophies, ripped off the plates and tossed their hulking remains into the garbage.

Create Active Habits

BURNING_FATAll that trophy tossing aside, bodybuilding taught me that having a base of solid muscle makes it easier to stay in shape. All that muscle continues to burn fat even when I’m sleeping. It takes energy to maintain muscle, and all that energy equals the burning of calories. Fat does nothing — no burning of calories — no adding of healthy shapeliness — it just sits there hoping to be fed.

Too much fat is not a good thing! A base of muscle is a good thing. And I don’t mean you need to be a beast or become muscular like some of those crazy looking bodybuilders still competing in what has become a freaky show. But you do need to become more active and let your body become firmer, your spine straighter and create as much of a fat-burning base while you are young so you can enjoy a lifetime of mobility and health.

Believe me, you will appreciate it now, but you will appreciate even more at my age where I see so many people give in and think getting older means being out of shape is part of the aging process. It is, but not to the extent most people think, so get your butt up and moving as much as you can.

BLORTs_SKATING

Get Moving

  • Make time for Roundercising by planning ahead and ignoring your own library of excuses.COW_EXCUSES_FRIES
  • Move your body more, such as parking on the far side of parking lots and walking to your destination.
  • Try a variety of Roundercises and give yourself time to learn how to move your body in new ways.
  • Find a work out buddy who can help get you to the gym or go for a walk with you.
  • If you belong to a gym, hire a trainer for a day or more to show you a combination of aerobic and strength training. If you have my book, you can take it in and show them pages 81-84.
  • Consider exercising in the morning to get your day going in the right direction
  • Exercise while watching television, like doing pushups, crunches and lunges — no equipment needed other than your body and the desire for a shapelier and stronger body.

Tonight’s Homework

Help drill the steps into your head and instill these habits into every cell of your body by saying these outloud:

  • I am prepared
  • I recognize Round foods
  • I choose your Round meals
  • I choose Round recipes
  • I always make a shopping list
  • I shop for Round food in a circle
  • I prepare Round food ahead of time
  • I portion and prettily plate Round food
  • I eat Round food
  • I follow a Balanced Roundercise Routine
  • I visualize my smaller butt and happy self
  • I affirm Yourself
  • I write in Your Diary
  • I stop eating 3 hours before bedtime
  • I take Time to Relax
  • I measure myself
  • I get 8 hours sleep
  • I have a Diet Buddy or I have the inner strength to diet by myself
  • I fit laughter into my day
  • I stand beside the Round Diet No No’s
  • I enjoy my new Round eating and living habits

Day 22 – The Round 28-Day Diet

MONA_INTHERUNNINGGreat Job Everyone!

You are all still in the running to become your own top possible self.

You are eating Rounder, exercising, visualizing, cooking, plating, affirming yourself, writing in your diary, laughing daily, measuring your success, getting 8 hours sleep, relaxing, taking bubble baths, and enjoying your new Round habits.

EAT_ROUNDER_SNOPEEat Even Rounder

The Rounder you eat the healthier you will be, so let’s strive to eat as Round as possible.

Our goal is to transform you into the healthy, slim and strong person that you are, and then keep you that way using your new Round view of food.

Some important reminders and a few new ones:.

LINE_APPLES

Eat Round foods that you enjoy so that you will feel more satisfied.

Eat 3 small Round meals (breakfast, lunch & dinner) and 3 small Round snacks each day.

Space meals, including snacks, evenly apart, which often turns out to every 2 to 3 hours.

Avoid picnicking on a slope or slant of any kind due to the natural rolling nature of Round foods — unless you enjoy chasing food down a hill.

Appreciate the beautiful Round shape of each Rounding Down food before you eat it.

Serve Round meals on small plates (square or Round) or bowls & eat with small utensils, chopsticks or eat with your hands like a small child or chimpanzee.

Chew slowly so that your brain has the necessary 20 minutes to know that you are satiated.

Keep healthy Rounding Down snacks on or near your person & any places you frequent — and don’t forget to store snacks in your disaster kit for any unforeseen emergencies.

Decrease your appetite by drinking a glass of water, taking a walk, then downing another glass upon your return.

Reduce your chances of sabotaging your diet by giving in to a craving, once in while, guilt-free.

Avoid eating at least 3 hours before bedtime.

LINE_APPLES

Eating Round Starts with Shopping

COW_YEPThe produce department and your local farmer’s market are lush resources for fresh Round fruits and vegetables. They are where you should get at least half the food you eat.

Finding these foods is so easy a kindergartner could do it.

Time for a Shopping Exercise

The next time you go food shopping, try this food shopping exercise. It will help instill and impress the Round visual cues that will help you eat Rounder for the rest of your life.

What to do: Go food shopping and buy mostly Super and Sliced Round foods, some Animal Round foods (unless you are a vegetarian or vegan), a variety of Extra Round foods for flavor, and simply gloss over Shaped and Special Round foods for now.

Some Round Shopping Rules

Use this list of Round foods as a general guide when food shopping.

SHOPPING_LIST

Follow the Round Rule

Buy food that nature grew in a Round shape, like tomatoes and eggs, or food that can be sliced into circles from its natural grown shape, like bananas and cucumbers. When you get home, unpack it and take a look at how healthy, fresh and delicious it all looks. Feel good that you will be feeding your body nutritious foods that are beautiful in all their natural Roundness.

COW_EXAMPLENEWApples. oranges, blueberries, grapes, kiwis, melons, lettuce, bell peppers, onions, garlic, cabbage, mushrooms, a whole chicken, potatoes, nuts, eggs and a bottle of wine made from Round grapes.

CUCUMBER_SALADPrepare and Plate

For a simple Round meal, make a fruit salad with as Round of shapes as possible, a dinner salad with Round ingredients, roasted Round vegetables and a Round chicken with garlic and mushrooms. Use any recipe you like, such as one online, but try to incorporate Extra Round ingredients like olive oil, spices, herbs, plain yogurt and soy sauce.

Find your boldest and most colorful plates and silverware to plate each dish with Roundness in mind. This means that you will slice the food so it maintains its Round shape, like cutting cucumber into circles or leaving cherry tomatoes whole as they grew.

lemonslimesServe and Show Off
Serve a Round meal to your family, especially kids who are getting Rounder by the decade, for the occasion of no occasion other than sharing your new healthy view of food. Let the Round food shine and be the star for everyone to see for themselves.

Decorate the table with fresh fruit like lemons and limes — show them off in all their Round glory.

COW_TIPBy decorating with Round fruits and vegetables, you can enjoy a natural pop of color in any room. And, as a complementary decoration, add some fresh flowers that you can find in the wild or buy from any number of places — your best and greenest bet — your local farmer’s market.

The Roundest & Most Nutritious Super Round Foods

TOPTEN_ROUNDESTAfter comparing the experts’ lists of the most nutritious foods, I concluded that the top ten Roundest foods are:

  • Blueberries
  • Broccoli
  • Beans
  • Dark chocolate
  • Oats
  • Salmon
  • Spinach
  • Tomatoes
  • Walnuts
  • Yogurt

Enjoy these top ten as often as possible!

moms_dish_blueberriesYay for Blueberries

The blueberry is the number one low fat, low sugar, high fiber, nutrient-packed, antioxidant-rich, disease thwarting, memory protecting, expert recommended, naturally portable, dessert replacing, colorfully delicious, food on our Round planet.

Some people call blueberries dark blue gems. Blueberries are among the most antioxidant-rich foods in the world, and a half cup of blueberries is equivalent to the antioxidant power of five servings of peas, carrots, apples, squash or broccoli.

Blueberries don’t have a huge amount of any single nutrient, but they have the synergy of multiple nutrients. There’s vitamin C, folic acid, fiber, carotenoids, and hundreds of other compounds in this one small and darkly pigmented fruit.

According to experts, as an antioxidant, blueberries are ranked the highest of all the fruits and vegetables tested, compounds in wild blueberries may help prevent cancer, antioxidants in blueberries protect us from aging, blueberries are an excellent source of vitamin C, vitamin K, manganese and fiber.

TOON_BLUEBERRY_DELIVERY

Traveling Blueberries

BLUEBERRYBlueberries are Round travel-friendly snacks can be stored in a baggie or airtight container in your car, pocket, purse, gym bag, backpack or office to help you avoid devouring snacks made out of ingredients only a chemist could understand.

“Nothing will benefit human health and increase the chances for survival on Earth as much as the evolution to a vegetarian diet.” Albert Einstein

COW_YEPBeing a Round Vegetarian

Eating a Round vegetarian diet means you will eat mostly Super and Sliced Round foods, which is a Super Round way to eat.

Becoming a vegetarian can help save the lives of billions of animals. Kicking the meat habit will also keep many diseases at bay, like cancer, stroke, heart disease and many other chronic afflictions that take away the lives of millions every year.

Types of Vegetarians

COWS_PEOPLE_TOOLacto-Vegetarians

These food lovers do not eat meat, poultry, fish, and eggs, but love eating dairy products and plant foods.

Ovo-Vegetarians

These foodies do not eat meat or dairy products, but keep eggs in their dietary repertoire.

Lacto-Ovo-Vegetarians

These animal lovers abstain from eating meat, poultry or fish, but happily dine on dairy products and eggs.

Pescatarians or Fishatarians

These eaters abstain from eating meat or poultry, but will eat fish.

Semi-vegetarians or Vegetarian Sympathizers

These animal lovers eat less meat, fish, and chicken than they used to, are more mindful about choosing organically raised animals, and do their best to a eat variety of plant foods.

Vegans

These veggie lovers never eat meat or animal products (including eggs & dairy products), and subsist solely on plant foods.

“I’m a level 5 vegan—I don’t eat anything that casts a shadow.” Character on The Simpsons

MASTER_color_PIG_toon

What else?

Kicking the meat habit will also help save our forests, wetlands and wildlife habitats from becoming feed croplands for farm raised animals who are raised just to become food. Eating less meat also can reduce water pollution, global warming and will allow more food to be fed directly to hungry people around the world. Plus, eating less meat means that more animals will live and won’t be abused in factory farms or slaughterhouses.

What am I?

I am technically a vegetarian sympathizer (see below), in honor of my bovine friends, the environment, and my health. This means that I am a vegetarian who eats Round eggs and curvy fish, and will eat meat once in a while, but not much and I feel bad about it when I do.

TOON_SPEAK_LIKE_FRENCHBe Skinny Like the French

The French eat high-fat foods, yet they have a fewer heart attacks and obese people than we do here in the United States. The experts only explanation is their approach to eating, which also happens to be a Round way to eat.

In a nutshell, by this Round way to eat, I mean that the French:

  • Eat smaller portions: An important Round concept
  • Eat only at mealtimes, snacking is a no-no: This unRound concept works when eating a high fat diet
  • Eat a wide variety of food: A flavor and nutritional must
  • Don’t skip meals: Keeps a body consistently nutritionally satisfied
  • Enjoy their food: A Round eating must for a happy life
  • Cook with quality ingredients that are fresh and locally grown: Very green and Round way to eat
  • Stop eating when they no longer feel hungry rather than stopping only when the food is demolished: Makes it easier to eat smaller portions
  • Eat meals with family and friends: Makes eating something to enjoy rather than eating on the run or feeling guilty about eating.

Tonight’s Homework

Make sure you are following all these steps:

  • STEP 1: Be Prepared
  • STEP 2: Recognize Round Foods
  • STEP 3: Choose your Round meals
  • STEP 4: Choose Recipes
  • STEP 5: Make a shopping list
  • STEP 6: Go Round food shopping
  • STEP 7: Prepare Round food
  • STEP 8: Portion and Plate Round food
  • STEP 9: Eat Round food
  • STEP 10: Follow a Balanced Roundercise Routine
  • STEP 11: Visualize your smaller butt and happy self
  • STEP 12: Affirm Yourself
  • STEP 13: Write in Your Diary
  • STEP 14: Stop eating 3 hours before bedtime
  • STEP 15: Take Time to Relax
  • STEP 16: Measure yourself
  • STEP 17: Get 8 hours sleep
  • STEP 18: Find a Diet Buddy
  • STEP 19: Fit laughter into your day
  • STEP 20: Stand Beside the Round Diet No No’s
  • STEP 21: Enjoy your new Round eating and living habits

Day 21 – The Round 28-Day Diet

GET_COOKING

Round day of Recipes

Today is all about Round recipes. making Round snack and meals can be as simple as eating grapes off a vine, picking blueberries and eating them, peeling an orange for a snack, slicing fruit for a salad, or grilling chicken.

Here in the Round world, we like simple. It is the essence and all we need. All of these recipes I’m offering today are simple Round dishes that work perfectly on any Rounding down eating plan. Let’s start with Breakfast and work our way through the meals of the day.

Breakfast

Fruity and Nutty Oatmeal

DietChallenge_oatmeal_jam_GOOD

A flavorful and comforting breakfast

Ingredients

Oatmeal (2 servings)
10 raisins
4 slices (1/2 inches thick) smashed banana
1 tablespoon sliced almonds
Dash of cinnamon
Dollop of any jam or preserves
2 tablespoons nonfat milk

Directions

Follow the directions on the Rounded oatmeal box for the number of servings you want t. You will want to make one serving per person. Notice that oat grains are flat and Round.

Serve in a colorful bowl, add a cup of the hot oatmeal mixture sprinkle ,with cinnamon, add a dollop jam for sweetness or leave it out, pour a ring of nonfat milk or omit the milk, and eat slowly with a cup of steaming tea. Share with somebody you love.

Sunny-side Egg Salad Breakfast

JOBTRAIN_best_overeasy-disjeIngredients

1 slice iceberg lettuce
1 egg
1 slice avocado
1 slice large tomato
Smidgen of olive oil
Salt & pepper to taste
¼ tablespoon any light salad dressing
For people Roundercising hard: 1 slice whole grain toast

Directions

Cut one thick slice of iceberg lettuce, one circular slice of avocado and one slice of tomato. On a pretty plate, stack the lettuce, tomato, and avocado – in that order. Drizzle with any light salad dressing. Set aside.

Lightly brush a nonstick frying pan with olive oil and place over medium high heat. Cook the egg sunny-side up or over easy. Place cooked egg on top of the salad stack. Salt and pepper to taste. Serve, enjoy the round shape, and eat right away. Drink with a hot cup of coffee, tea or water. Make for Sunday morning for the family and serve with a slice of whole grain toast.

Lunch

Chicken Salad Unwrapped

challenge1_chicken_saladIngredients

3 chicken breast (boneless & skinless)
1 cucumber
1 celery stalk
3 fresh Basil leaves
Romaine lettuce leaves
1/3 cup plain yogurt
1 teaspoon Dijon mustard
Juice from 1/2 lemon
Smattering of lemon zest

Directions

Boil the chicken breast for 20 minutes, let cool and cut into small chunks. Cut the cucumber and celery into small squares, chop the Basil leaves, and place in a large mixing bowl. Squeeze the lemon juice, zest zest the lemon peel and add to the bowl. Add the yogurt, mustard and chicken and fold together. Scoop 1/2 cup of the chicken salad mixture inside the Romaine lettuce leaves. Serve with hot tea and take a walk after eating — remembering to breathe and enjoy the endorphins. Eat with your hands. Great for kids, guests, and can be served any time of day.

Chicken Shredinni

CHALLENGE_chicken_shreddinni2_border

Chicken Shredinni

Like pasta only not!

Ingredients

3 zucchinis
2 cloves garlic
1 teaspoon olive oil
1 tablespoon fresh basil
1 teaspoon fresh cilantro
1 tablespoon Parmesan cheese
1 chicken breast
Salt and pepper to taste

Broil or boil the chicken and cut into bite-sized pieces. Shred the zucchinis and dice the garlic. Chop the cilantro and basil. Grate the Parmesan cheese. Drizzle the olive in a frying pan and add the zucchini and garlic. Cook for 7 minutes, stirring occasionally so it browns, but does not burn. Turn the heat off and add the chicken, basil, salt and pepper. Stir and serve hot with a sprinkling of Parmesan cheese and cilantro. Serve this to your pasta loving friends and see how they like it.

GRASS_NEEDSMORE_SEASONING

Dinner

obama_CHILIObama’s Chili–Only Rounder

Enjoy this chili even if you are not an Obama fan. It’s hot, fresh, flavorful, comforting, and is 100% on the Round Diet. I believe that Obama eats healthy Round foods most of the time, although he does not know it yet. He may also not know that his entire family lives the Round life now that Michelle planted a White House garden. Odds are she is growing fresh herbs, onions and peppers for Obama to add to his chili when he’s in the mood to prepare this go-to dish. I’m crossing my fingers that he makes it for me one day.

Ingredients

1 red & 1 yellow onion
1 red & 1 green pepper
1/2 pound ground turkey
1/4 teaspoon ground cumin
1/4 teaspoon fresh oregano
1/2 teaspoon fresh basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
4 large tomatoes
1 zucchini shredded
3 cloves of garlic
1/2 tablespoon olive oil
2 cans red kidney beans

Directions

Chop peppers, onions, and garlic and sautee in olive oil. Add ground turkey (unless you are a vegetarian) and brown. Add shredded zucchini and all spices, stir, then add red wine vinegar. Toss in tomatoes and let simmer for 3 minutes. Add kidney beans and cook for 5 more minutes.

Serve hot with chopped onions and diced tomatoes. Store in containers to freeze or eat later during the week on a salad or by itself. A portions size for Obama Chili is 1 cup of this spicy ambrosia.

Radicchiolously Tasty Salad

jobtrain_radichio-salmon-saladIngredients

6 (2 to 3 ounce) pieces salmon
1/4 cup sliced almonds
½ cup iceberg lettuce
¼ cup radicchio
¼ Napa cabbage
¼ cup red cabbage
¼ cup red onions
1 large tomato
¼ cup basil
¼ cup spinach leaves
½ red, ½ yellow & ½ green bell peppers

¼ avocado
½ cucumber
1 orange
1 lemon
1 teaspoon lemon juice
Salt & pepper to taste
1 tablespoon All Around Salad Dressing, see below.

Directions

Slice the lettuce, cabbages, onions and tomato into thin strips, shiffenade the basil and spinach leaves, and mix together in a large bowl. Hint: to cut tomato strips, gut all seeds, cut into halves, flatten and then slice.

COW_TIPCut cabbages ahead of time and store in the fridge. You can then add this base to any plate, drizzle dressing on it and add any Round food as a topper. This gives you that extra added crunch and chewing time that we all need. You can also store this salad without the dressing, so you can create different salads throughout the week. This works as a base for a variety of salads by adding topping like chicken, salmon, crumbled eggs.

Preheat the oven to 400 degrees F.

Slice the orange and lemon into circles. On a foil-lined baking sheet, place orange and lemon circles with a piece of salmon on each one, being careful to make sure they are not touching. Sprinkle each piece of salmon with 1 teaspoon of the sliced almonds. Bake for 10 minutes. Salt & pepper to taste.

Sprinkle dressing over the salad and mix together. Place1/2 cup on a plate. Top with avocado, salmon, cucumber, and garnish with a fancy lemon wedge. Serve this dish for lunch or dinner.

Potato Circles

cooking_potato_circlesDuring my bodybuilding days I relied on these potato circles as my one indulgence that really wasn’t all that indulgent — it just feels that way. I ate potato circles hot or cold. When hot they taste a lot like French fries. When cold they are a bit less sexy but you are bound to enjoy the simple taste of these potatoes no matter what temperature.

Ingredients

1 medium red potato
1 medium yellow potato
1 medium sweet potato
Optional (add a sprinkle of any spice)
Dash of salt
Sprinkle of any spice
1 teaspoon of catchup

Directions

JOBTRAIN_potatos_roseWash potatoes and slice into thin circles, place on a lightly oiled baking sheet and broil each side for 5 minutes or until toasty brown. Make sure you keep an eye on them, as they have a tendency to cook fast and burn.

Serve a million ways, like with catchup or with a tomato rose in the center like a flower, and eat with your hands no matter where you are. You can eat these any time of day. Add them to eggs in the morning, snack on them during the day, or pair them with a protein and side dish for dinner. You are the boss…you get to choose.

COW_TIP Eat 6 to 8 potato circles for a snack or added to a meal. Dip into catchup, hot sauce, mustard or eat them naked and lightly salted. This recipe will feed a family or you can store 6 circles in a baggie for a snack-on-the-go or put them in a container and refrigerate for reheating for a later meal.

Dressings Fit for a Round Salad

BLOG_ROUNDFOOD2

Yummy Round ingredients fit for a salad

Now that you are eating a lot of salads and side dishes made out of Round ingredients, it is time to try what I call All a’Round Salad Dressing. It will give any number of dishes a delicious fresh burst of flavor that you can switch up with different ingredients like you’ll see in the zestier version of this dressing.

All a’Round Salad Dressing

Ingredients

1 tablespoon rice wine vinegar
1 tablespoon lemon juice
6 tablespoons olive oil
1 tablespoon chopped fresh Basil or Thyme

Directions

Combine the vinegar, lemon juice and herbs in a medium bowl. While whisking like a dervish, add the olive oil slowly — until it tastes and looks as you desire. Store remaining dressing in the fridge. Add ½ teaspoon to any salad or drizzle over veggies. Be proud to make this dressing that’s always a big hit.

Zestier All A’Round Salad Dressing

6 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon chopped basil
1/2 teaspoon Dijon mustard
1/2 teaspoon lemon zest (scraped lemon peel)
½ tablespoon finely grated Parmesan cheese
Salt and pepper to taste

Directions

Combine the vinegar, herbs, lemon zest, mustard, and Parmesan cheese in a medium bowl. While whisking like a dervish, add the olive oil slowly — until it tastes and looks as you desire. It’s a lot like rubbing your head and patting your stomach. Store remaining dressing in the fridge. Add ½ teaspoon to any salad or drizzle over veggies.

Time to Experiment!

Try making these dressings and start inventing your own. You’ll rarely want to buy store bought dressing again.

Three eggsEat hard boiled eggs after doing Roundercises to feed your body with the protein it needs to reshape and activate your muscles to burn fat all day!

Add 1 teaspoon of crumbled blue cheese to any salad and enjoy the pop of flavor and that something you might be missing about now — something rich and creamy.

Snacks

Notice the simplicity of these Round snacks.

COW_TIPIf you only had one take away from this diet, it is that you become very aware of the natural shape of the food you eat. If it is Round, ask yourself if it grew on a tree, vine or in the ground. If not, question it’s origin and consider not eating it. That one concept will change your life!

Round Gorp

A_WALNUTS_YELLOW-RAISINSFrom the ingredients below, choose the nuts, seeds and dried fruit you enjoy the most and mix them together.

It does not matter what you choose, they all go together and you can make it different every time. So choose all or just the ones you want.

Mix it up!

Ingredients

1 ounce almonds
1 ounce walnuts
1 ounce pecans
1 ounce sunflower seeds
1 ounce soy nuts
1 ounce pine nuts
2 ounces yellow raisins
2 ounces dark raisins
2 ounces dried strawberries
2 ounces dried blueberries (diced)
2 ounces dried mango (diced)
2 ounces dried apricots (diced)

Directions

In a bowl, mix together all the nuts, seeds and dried fruit. Fill small snack containers with 1 to 2 shot glasses of the Round Gorp. Keep at least one with you at all times for when you are out in the world so you will never be without a snack. And if you live in California like I do, then you carry extra in case of an earthquake.

Eating Grapes Every which way

GRAPES_LAKE_PERFECT2

You can eat grapes right off the vine, one grape at a time, in a salad, frozen grape treats on a hot day, sliced red and green grapes plated in a spiral design, on a tooth pick you serve at a party, as a game where you toss a grape in the air and catch it in your mouth (not recommended due to choking hazards), as jelly on whole grain toast, as grapeseed oil in a salad dressing, in a bottle of wine or champagne — all of which could lead to someone feeding you grapes, one at a time, by hand, while somebody massages your feet with avocado and coconut oil.

Frozen Grape Treats

Ingredients

Big bunch of red or green grapes

Directions

Wash, separate (from the stem) and pat dry the grapes. Place in a freezer container and put in the freezer. Let the grapes freeze before eating — even one. Keep them in the freezer for snacking with later — especially refreshing on a hot summer day.

Snacking it up wherever you go

Keep your body consistently fed so you don’t get crazy hungry.

APPLEMother Nature designed 2 of my favorite snacks, grapes and apples, in ready-made, portable outer coatings — all so you can take these delicious morsels with you to eat where ever you go during the day. Eat grapes and apples at home, or grab some apples, toss them into your purse, backpack, briefcase or pocket (beware of squishability). Pack a handful of grapes in a baggie or container and take them with you in a car, in the office, one a shopping trip, to a party or movie, on a lake, on a plane, on a train, in a waiting room, or anywhere you go between meals.

Imagine there were no grapes…GRAPES

If grapes did not exist and a popular company like Nabisco invented grapes and sold them for the first time, people would think they were the best thing they ever ate and would buy them by the truckloads. The fact that grapes are so readily available and have been around since near the dawn of time, many people take them for granted and forget just how delicious and easy to eat they are. It is time to look at food with a Round eye and remember that Mother nature already designed the perfect food for us to eat, that is if we choose to LOOK!

Beside grapes and apples, the same goes for many other Round fruits, like blueberries, guava’s, apples, melons and so many many more. As the world stands today, there is not a company under our Round sun that could manufacture something as delicious, good for you as one of Mother Nature’s Round foods — like the perfect grape, blueberry, apple — the list goes on!

COW_TIPGrapes make the perfect snack! Feed them to your kids instead of all those unRound foods that come from square boxes that you find in the middle of the grocery store.

BLORT_ROLLING

Remind yourself of the 20 steps to rounding down:

  • STEP 1: Be Prepared
  • STEP 2: Recognize Round Foods
  • STEP 3: Choose your Round meals
  • STEP 4: Choose Recipes
  • STEP 5: Make a shopping list
  • STEP 6: Go Round food shopping
  • STEP 7: Prepare Round food
  • STEP 8: Portion and Plate Round food
  • STEP 9: Eat Round food
  • STEP 10: Follow a Balanced Roundercise Routine
  • STEP 11: Visualize your smaller butt and happy self
  • STEP 12: Affirm Yourself
  • STEP 13: Write in Your Diary
  • STEP 14: Stop eating 3 hours before bedtime
  • STEP 15: Take Time to Relax
  • STEP 16: Measure yourself
  • STEP 17: Get 8 hours sleep
  • STEP 18: Find a Diet Buddy
  • STEP 19: Fit laughter into your day
  • STEP 20: Stand Beside the Round Diet No No’s
  • STEP 21: Enjoy your new Round eating and living habits

Tonight’s Homework

  • Make a Round recipe.
  • Go food shopping and buy a different Round food.
  • Imagine yourself in your goal jeans.
  • Call your diet buddy, if you have one.
  • Write in your diary.
  • Say affirming words to yourself.
  • Roundercise for at least 30 minutes.
  • Don’t let guilt into your head.
  • Find time to laugh.

BLORT_ROLLINGleft

Day 20 – The Round 28-Day Diet

FAT_CEELS_WHINEIn a Nutshell

There’s just one week left on this 28-day Round Holiday Diet. You might be wondering if you are truly eating the Round way, and you might even be wondering what you will do once these 28-days are over — not to worry — you can lose more or maintain — stay tuned!

COW_NOTENow is a good time to get out smaller jeans, and to realize that you are the master of your fat cells — you can shrink them — knowing that smaller fat cells equal a smaller you.

Round Holiday Diet in a Nutshell

Let’s take a look at the Round Holiday Diet in a nutshell so you can make sure you are following it to a Tee!

STEP 1: Be Prepared

Before stepping into the world of Round dieting you will need:

    PREPARE_DIET_LIST2

STEP 2: Recognize Round Foods

Super, Sliced and Animal Round foods like these are healthy Round foods that you should eat most of the time, dieting or not. For Round food description details, see Mother Nature’s Round Food Code.

Fresh tomatoe Blueberries banana_istockcolorThree eggs three walnuts isolated on white

These Shaped and Special Round foods are less healthy and should only be eaten on special occasions.

istockpizza istockcookieTwo Bagels

STEP 3: Choose your Round meals

Choose a breakfast from the Round Diet Diner menu below. Then do the same for lunch, dinner and 3 snacks a day. You can make choosing simpler by picking meals you would like to eat more than once this week. that way you can cook food ahead of time and store it for eating later in the week.

COW_TIPEat 3 small Round meals (breakfast, lunch & dinner) and 3 small Round snacks each day. Space meals, evenly apart, which often turns out to every 2 to 3 hours.

Copyright © 2009 Diana Kaaha

STEP 4: Choose Recipes

Once you pick your menus, choose how you want to cook them. Recipes are everywhere, and many are free, like these Freegan (free) recipes.

FREEGAN_CHART

STEP 5: Make a shopping list

Make a shopping list that includes all the ingredients you’ll need for 1 to 3 days – 3 meals and 3 snacks for each day. Also use the chart below as a guide for the kinds of foods you can eat on any Round diet, whether you want to Round down, shape up or just be as healthy as you can be.

foodlist2

STEP 6: Go Round food shopping

With your list, go food shopping. Notice that the Round food is displayed around the edges of the grocery store. The center isles, also known as the creamy nougat of unhealthiness, are places to avoid, except to gather Round flavorings like spices, along with whole grains, nuts, olives, beans, and oils.

COW_TIPBuy, in bulk, all the ingredients for your favorite menu choices so you can make all your meals and snacks for the week. Once home with your Round Diet shopping haul, unpack your food and appreciate its natural beauty and Roundness. You can show off Round food, like apples and lemons, y putting then in bowls to brighten up your kitchen or dining room table.

http://roundfood.files.wordpress.com/2009/10/master_color_grocerystorela2.jpg

STEP 7: Prepare Round food

COW_TIPPick a Sunday or another day to cook as much as you can, then store meals and snacks in containers so you can take them with you to eat out in the world. As a Round Dieter you will want to cook and prepare your own food using fresh Round ingredients, including Round flavors like herbs and spices.

Round Flavors to Try

  • Hot sauce on eggs, beans, and any vegetables.
  • Soy sauce on vegetables and any Animal Round foods.Salsa on an omelet, chicken, fish, beans or a salad.
  • Lemon or lime juice freshly squeezed over fish, chicken, salads, and veggies.
  • Plain yogurt mixed with blueberries or enjoy as a yogurt mixed with lemon juice, a drop of honey and a sprinkle of fresh mint leaves mixed in as a dip for strawberries, figs, apples or banana slices.
  • Fresh herbs on veggies, meat, fish, beans, eggs and salads.
  • Spices on anything like basil in dressings, cumin, cinnamon and curry on chicken or veggies.

HERBS_SPICES

Use Round cooking methods like these.

cookingmethods

STEP 8: Portion and Plate Round food

cucumber_circles2Place each meal in attractive ways on pretty plates, and make sure you measure your food so you eat the correct portions. Serve Round meals on small plates or bowls & eat with small utensils.

Round Ways to Measure Portions

PORTIONS_PAGE_TEAR1

PORTIONS_PAGE_TEAR2

STEP 9: Eat Round food

Be like the French, who are skinny, and sit down with family or friends to eat your food, and stop to appreciate the beauty and flavor of every bite you eat. Make sure you take at least 20 minutes to eat so that your brain has time to know that you are full and satisfied.

COW_TIPTake snacks with you no matter where you are, such as small 2 to 3 ounce containers of nuts in your purse or car, an apple in your backpack or in a bowl in your office – especially if you are away from home for more than 2 or 3 hours.

On Days you are Dining Out

Try some of these helpful tips to help you choose healthy, delicious, Round foods when dining out in the world. Remember to enjoy the taste and flavor of every morsel that passes your lips– and that guilt is not allowed!

SHOPPING-AT_A_GLANCE2

STEP 10: Follow a Balanced Roundercise Routine

MONA-DIETING_SIZES-YOU2

To lose weight and feel the joy of being strong, you must diet and exercise! yes — both! Know that if you are new to exercise that at first doing exercise can make you hungry, so start slowly and you will see yourself transform into a strong person, inside and out.

BULLET_APPLEStart with a 15 minute walk, then add 5 minutes a day until you can enjoy a brisk walk for 30 minutes, 5 days a week.

A balanced Roundercise routine is a blend of Sweaty, Shaping, Stretching, Spiritual, Sleeping exercises, and a weekly day of rest.

S is for Stretching Roundercises that make your body more limber, create healthier joints and prevent injuries.
S
is for Sweaty Aerobic Roundercises that give you youthful endurance by strengthening your heart and lungs.
S
is for Shaping Roundercises that add curves, strength & shape to your body, while also making your bones denser.
S
is for Spiritual Roundercises that help you become a sensuous whole person with a balanced body and mind.
S
is for Sleeping Roundercises that rest your body and mind, and help you feel relaxed and rejuvenated.

COW_EXAMPLESA balanced Roundercising day might consist of a 10-minute Stretching warm-up, a 30-minute Sweaty morning walk, a 20-minute Shaping set of lunges and squats, a 25-minute Spiritual bubble bath, along with 8-hours of sound Sleeping. Or take a yoga class and get a balance of them all.

As a Rounderciser, to really change the shape of your body, not just the size, follow a Roundercise routine like the one below for the next 7 days.

ROUNDERCISE_ROUTINE

STEP 11: Visualize your smaller butt and happy self

Take time each day to imagine your fat cells shrinking and picture yourself looking and feeling strong, successful, lean and fit–and focus on your imagery throughout the day, especially when you find yourself turning to food for emotional reasons.

fatcell_shrinkingShrink Your Fat Cells: Imagine your fat cells as over-filled balloons that you can shrink by letting out the air. Each day that you follow the Round Diet, you are letting air out of each fat cell in your body. Picture air seeping out of your fat cells as you exercise–inhale health and fitness, exhale unwanted fat. See your fat cells as helpless, weak, greedy creatures that you can easily control.

See Your Slim and Fit Self: Imagine how you will look and feel when you are the fit weight you want to be. Know exactly how you want to look and hold that picture in your mind–and think about it often. See yourself slipping into your smallest jeans and how you will feel wearing them out in the world. Let yourself feel fancy-free and able to handle anything in your beautiful lean body. Know you deserve it–you do!

COW_TIPPut photos of how you want to look, or how you used to look that you still covet, on your fridge and mirrors. Look at them often, think about them often, and know that you are steps away from being that person.

STEP 12: Affirm Yourself

Say these affirmations every morning and every evening, and let them pass through your mind often throughout the day to impress these positive thoughts deep inside your brain so that you actually become all these things. You can make up your own or try the ones below.

MONA_AFFIRMATION

STEP 13: Write in Your Round Diet Diary

WRITE_IN_DIET_DIARYRecent studies show that people who keep a diet diary are more successful. So to be the best Round Dieter you can be, you will need to keep a Round Diet Diary.

To keep your own Round Diet Diary, follow these steps for each snack, meal and morsel that you eat.

  • Buy a small notebook that you can keep with you where ever you go.
  • Write down exactly what you eat and drink. Make note of portion sizes.
  • Jot down when and where you eat.
  • Note who you ate with or if you ate alone.
  • Use smiley or sad faces or other emoticons to show how you feel.
  • Begin writing in your diary the day you start your Round Diet.
  • Include any diet visualization notes and draw any images.
  • Look at your diary often to look for patterns that might give you some insight on why and when you are triggered to overeat, eat the wrong food. or sabotage your diet in any way, along with what works and does not work.
  • Use colored pencils, pens and other festive drawing and writing tools that you thought were just for kids.

STEP 14: Stop eating 3 hours before bedtime

color_importantSimply close your mouth and do not let any food in. If you are crazy hungry, take a moment to say affirming words to yourself, take a walk, drink some tea or a glass of water. This may take time to adjust to, but keeping food from passing your lips late at night will make all the difference. You can do it!

For instance, if you eat breakfast at 9am, your first snack at 11am, lunch at 1pm, middle snack at 3pm, dinner at 5pm, you would eat your last snack at 7pm, and be off to bed by 10pm.

STEP 15: Take Time to Relax

Relax with a Spiritual Roundercise, which provides you with focus, groundedness, clarity and centeredness over your life and body, resulting in a well-Rounded you.

COW_EXAMPLESSpiritual Roundercises include breathing practice, active mental training (like meditating and visualizing), massage, Mantram (the practice of repeatedly rolling over in the mind pleasant syllables, words or phrases that reduce negative thoughts), martial arts, posing,yoga when taken from a spiritual teacher, and relaxing in a sauna, steam, jacuzzi or candle-lit hot bubble bath.

STEP 16: Measure yourself

FATCELL_NO_JEANSMeasure your success!

Weigh and measure yourself once a week, and try on your goal jeans every other week.

To do so, you will need:

  • A too tight pair of goal jeans (or non-stretchy pants) to gauge your weight loss and for later to maintain your healthy new shapely body.
  • A measuring tape to log baseline measurements for your hips, waist and any other troublesome body parts that only you worry about.
  • A scale so you can weigh yourself to watch your pounds melt away.

STEP 17: Get 8 hours sleep

Sleeping, which is an integral Roundercise on the Round Wheel of Balance, gives your body time to repair itself and your mind time to organize all of the information that comes flooding into your brain everyday like this diet.

COW_EXAMPLESSleeping Roundercises include listening to relaxation tapes, sleeping 8-hours a night, taking afternoon naps, dozing in a car, plane or train, sleeping late on weekends, catching up on sleep when changing time-zones, dreaming heavily, savasana at the end of yoga, sleeping extra when you are sick, along with lying in bed reading, waiting for your bed-mate or thinking about whatever makes you happiest.

STEP 18: Find a Diet Buddy

DIET-BUDDIESIf you are dieting by yourself, consider finding a diet buddy for support so you don’t feel alone in your quest to be the slim and fit person you want to be. Often a diet buddy is right around the corner, like a friend, a co-worker, or a family member. So speak up!

If you are already dieting with a buddy, pick up the phone now and let them know how much you appreciate their support.

STEP 19: Fit laughter into your day

  • Laughter relaxes your whole body: A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.MISS_PIGGY
  • Laughter boosts your immune system: Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies.
  • Laughter helps release endorphins: These are he body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
  • Laughter protects your heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against any heart problems.

STEP 20: Stand Beside the Round Diet No No’s

  • Diet pills & appetite suppressants: Toss these anti-magic pills into the trash and never consider them again. They do not work long term and are bad for your vital organs.
  • Food in a box: Never eat food that came in a box. It contains food-like substances that do not grow on a tree, vine, or in the ground and may not actually be food at all.
  • White food: Do not eat white food, such as dairy, flour and sugar, with the exception of small amounts of Extra Round plain yogurt.
  • Alcohol: Avoid adult beverages, except for a glass of wine on a special occasion.
  • Mystery foods: If you do not know how a food was prepared, do not eat it.
  • Eating fast: Never chow down in less than 20 minutes. It takes that long for your brain to tell your body that you ate and feel satiated.
  • Negative voices: Know that you will succeed and do not listen to anybody who tells you otherwise–especially that little voice inside your own head.

STEP 21: Enjoy your new Round eating and living habits

You can now live a more well-balanced life everyday. As your new Round habits take form over the requisite 28-days needed to instill a new habit, you will find it natural to see food by its Round shape and that will make it easier to visually see what is healthy and what is not. When you pass by all those square, boxy, bagged, or any other kind of processed foods, you will no longer be fooled that they are even food. So go about your day and concentrate on your goals in life — especially now that you can step out in the world in smaller jeans.

COW_NOTEWondering how this Round Diet and strange characters in this blog came about? If you said Yes to any of those, you might enjoy Round Beginnings.

color_cautionYou should not follow any diet without a blessing from your doctor. And please be aware that eating Round and doing Roundercising can have the side affect of making you sexier, slimmer and sexier, which can cause you to feel better about yourself so that you want to show off your new butt in a smaller pair of jeans. Not everyone is amused by this, so please plan your life accordingly.

Tonight’s Homework

  • Feel proud of your decision to Round down!
  • Watch a funny movie or television show and let yourself laugh out loud!
  • Fall asleep with a visualization in your mind of how you want tomorrow to be.

Day 19 – The Round 28-Day Diet

DEAR_DIARYToday is all about your Diet Diary

Keeping your diet diary for 28-days will give you insight into what you eat, when you get hungry, how much exercise you’re getting, who you eat with or don’t eat with, your moods and other things that trigger you, along with chronicling your visualizations. Once the 28-days of new Round eating habits are formed, you won’t need to keep a diet diary unless you want to.

The purpose of this diet is to help you create a new habit of seeing food by its natural Round shape, and keeping a diet diary can make it easier. Wouldn’t it be nice if you could let the shape of food be your guide in the future, so you can live a well-Round lifestyle that keeps your butt smaller for a long long time..

Keeping a Diet Diary

COW_YEPWhen I know I have to write down what I eat, I tend to eat foods I feel good about writing down. I want to be able to feel proud of myself when I look over what I ate.

Recent studies show that people who keep a diet diary are more successful. I know it worked for me back when I tracked my every morsel as a teen vegetarian, where I lost 10 pounds without trying. It also worked for me as a bodybuilder to help me remove fat from my body for competitions.

Your Diet Diary

WRITE_IN_DIET_DIARYTo be the smartest Round Dieter you can be, keep your own diet diary. It’s easy, it will only take minutes, and in the end you will learn insights about your eating patterns.

Here are some helpful guidelines to follow when you’re writing in your diary.

  • Start with a small notebook that you can keep with you where ever you go.
  • Write down exactly what you eat and drink. Make note of portion sizes.
  • Jot down when and where you eat.
  • Note who you ate with or if you ate alone.
  • Use smiley or sad faces or other emoticons to show how you feel.
  • Begin journaling the day you start your Round Diet.
  • Include any diet visualization notes and draw any images.
  • Look at your diary often to look for patterns, along with what works and does not work.
  • Use colored pencils, pens and other festive drawing and writing tools that you thought were just for kids.
  • Make note of any excuses are you making and put a star by every excuse to be looked at later.

Having trouble keeping your diary?

Try it for Just a Week

COW_YEPIf the thought of keeping a diet diary seems silly or too hard to do, try it for just a week. Start with just making note daily exactly what you’ve eaten, when, and in what portion size . When you’ve faithfully kept the diary for a week, stop and review. Look for patterns, like excuses and when you make them, and then choose if you want to continue for one more week. You are your own boss!

  • Diet Diary information can help you identify unhealthy eating patterns, such as eating a certain food too often or eating portion sizes that are too large. Yes, portion size does matter. The amount of food that is always safe is about the size of your fist, and you want to eat smaller portions of a variety of foods.COW_EXCUSES_FRIES
  • Stay patient with yourself when trying to break unhealthy eating habits. If you can make small changes, and keep to them over time, you’ve made a big change in your overall eating habits. And that’s a big step on the road to a smaller butt.

Your Diet Diary can be anything you want

It is your diary, so keep in mind that you know yourself better than anybody else, so make your diary work for you. Here’s an example of a Round Diet Diary form.

DIET_DIARY_LOG

Example Round Diet Diary

Aren’t those just a Bunch of Diet Excuses?

COW_EXCUSES_NO_CALORIESWe all have a zillion Excuses why we can’t eat right or exercise enough, and none of these Excuses get us anywhere. So let’s get rid of them and make room for something better.

Do the Diet Excuses Exercise

Get Ready. Set. No Excuses.

EXCUSES2Write down Your Excuses!

This exercises asks you to get a pad and paper, and write down all your Diet Excuses. Find a quest place and make a list of all your Excuses, all the reasons you cannot change your eating habits and make them stick — and all the reasons you think you will fail at your quest to be slimmer healthier and happier.COW_EXCUSES_FATFREINDS

Tear Your Excuses Up!

Once your list is complete, you get to tear it up. But first, take a moment to see how meek these excuses look, and then tear it up strip by strip, and enjoy the power you have over your Excuses. You win!

Summary of what you should be eating and doing

Eat like you are dining at the Round Diet diner!

ROUNDDIET-DINER

COW_CAMOKeep eating like you are ordering off the menu at the Round diet diner. The diner menu is at the heart of Round eating, and when you are Rounded down to the size you envision, you can add even more variety to the menu — although your new eating habits will likely cause to your continue with your new eating habits,

Not from this menu, but from the take out version, make sure you order a bubble bath and a belly laugh to keep your heart and your head healthy. And for dessert, order a Roundercise, like walking, running, cycling, treadmilling, or any other Sweaty activity that you enjoy.

Again, you can print a copy of the ROUND_DIET_RESTAURANT (pdf) and put it on your fridge or take it food shopping with you.

Am I hearing more excuses?COW_EXCUSES_DARWIN

Are you hearing your own excuses? Are you thinking about all the reasons you cannot eat right, or why you will fail? I bring this up again, because it is so easy to let excuses fill your head without your waking knowledge.

COW_EXCUSES_BOREDSo let’s get them out of your head and onto paper, so we can see them all in the light of day where they cannot hide behind old stories and fears. it’s true that it may not be a pretty sight, but we want to see them in their natural habitat and watch them try to lure us with bad habit. If we can see them, they lose their power — and that is a good thing!

Now for a recap

  • Stay on the diet, eating from the diet menus.
  • Become aware of your gallery of Excuses.
    COW_EXCUSES_BABY
  • Prepare any food you need to for tomorrow.
  • make baked apples or pears.
  • Pack your snacks.
  • Write in your diary.
  • Visualize your smaller butt.
  • Do the Excuses exercise.
  • Chat with your diet buddy, if you have one.
  • Tell yourself 10 good things about yourself and write them down in your diary.
  • Look at the smaller jeans you want to be able to wear and picture yourself slipping into them — and looking good – know you are one step closer to wearing them.

Tonight’s Homework

  • Make sure you write down your excuses.
    COW_EXCUSES
  • Cook a a new recipe.
  • Be proud of yourself!
  • Write in your diary.
  • Visualize your smaller butt.