Tag Archives: Healthy snacks

Day 14 – The Round 28-Day Diet

GOOD_JOBYour Small jeans may not look as small

You’ve been on the Round Holiday Diet for 14 days now, so you should definitely be seeing the scale go down, your measurements shrink and those small jeans you covet that keep staring you at in the face like a tiny pair of doll clothes – might not look so doll-like anymore. By now you have imagined yourself slipping into them and know, right down to your cells, that one day you and your smaller butt will fit into them.

How’s your butt looking today

12thinkaholics_BUTTBOYMaybe you are one of the people who just wants to lose 5 or 10 pounds and are very very close to pulling those small jean up over your thighs and hips — even zipping them to the top. If that is you, feel grateful that you don’t have to go on national television and parade your body for all to see as you half-nakedly get weighed on a gigantic scale, only to have your poundage flashed and displayed so that an people on a space station could see the numbers clearly. Either way, all is good and you are taking charge of your life — so kudos to you!

More than The Biggest Loser

APPLESNACKYou know you need to do Sweaty and shaping Roundercises every day, except for one day off a week. That is of course if you want to lose weight like they do on The Biggest Loser – even if you don’t have a 100 pounds to lose. And speaking of that show, the contestants are taught to eat Round, but they don’t know it. They don’t know that the food s that Bob and Jillian ask them to eat also happens to be Round. They could make it even easier if they knew to look for foods that naturally grew in a Round shape or can be sliced into circles form their natural Round state.

I love the show because it is more than a reality show, it is a movement to bring health and fitness to not just obese people, but to everyone who is watching. I agree that Jillian can be a bit of a yelling machine, but both her and Bob are two of the best trainers out there. They promote not just changing eating habits, but getting your body moving. The contestants work out 4 hours a day, which is something the average person does not need to do. They do, though, prove the point that to get into shape a person does need to exercise to lose a lot of pounds the fastest. In the end, they will leave the show feeling better about themselves and will have new eating habits that will last them a lifetime!

The Biggest Loser eats from the White House Garden

Ever wonder why the Obamas are so fit?

BIGGEST_LOSERAccording to Michelle, the Obamas eating habits slowly changed during the campaign. She found it difficult to feed her family in a healthy way so she decided to make some simple changes like eating more fruits and vegetables, eating out less, sitting down to eat home-prepared meals, and eliminating processed foods and sugary foods. She saw saw real immediate results right away, with just those minor changes. Michelle is all about helping teach others what she learned and I am a huge fan of what she is doing!

Get up to speed with the latest news on the White House garden:

Be your own biggest winner

You are on your way, you know what to eat and that you must be working out and fitting it in your day somehow — even if you do push ups and rebounding on your living room floor — or even taking soup cans and lifting them up and down — after all you are not likely to be eating the soup for a while anyway.

REBOUNDERI jump and bounce every morning…on my rebounder, also known as a mini-trampoline — and I switch off here and there with a recumbent bike. I recommend a rebounder to anybody who is physically able to jump on one to get one and bounce and jump on it every morning. You will great all day ! And you don;t have to….

You can find ones online and they aren’t that expensive. I leave mine out in the living room, so it’s right their every morning or night when I just want to jump.

You can see a two-minute montage of the The Biggest Loser here.

Obama’s Chili–Only Rounder

obama_CHILI1 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
3 large tomatoes
3 cloves of garlic
1/2 tablespoon olive oil
2 cans red kidney beans

Chop peppers, onions, and garlic and sautee in olive oil. Add ground turkey (unless you are a vegetarian) and brown. Add all spices, stir, then add red wine vinegar. Add 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 2 ounce containers to freeze or eat later in the week on a salad or by itself. Gobama!

White House Salad

Try this White House salad recipe, a very Round recipe, featured on last night’s Washington edition of The Biggest Loser:

  • 1 head of fresh lettuce, wash, dry and cut into bite size pieces
  • 1 cucumber peeled, and cut into bite sized pieces
  • 2 fresh in season tomatoes, wash and cut into bite size pieces
  • 1/4 red onion, peel and cut as thinly as possible
  • 1 bunch fresh basil, wash and chop into big pieces
  • 4 tbsp lemon juice
  • 1/3 cup olive oil
  • 1 tsp honey
  • Salt and pepper to taste

Combine lettuce, cucumbers, tomatoes, and onions in large mixing bowl. In sealable container, combine oil, lemon juice, honey and salt and pepper. Cover container and shake vigorously. Add dressing to salad and serve immediately.

color_TipsTo be as much like the Obamas as possible, buy organic salad ingredients from your local grocery store or farmer’s market. Better yet, plant a garden so that you can pick your own salad ingredients whenever you need to. It is not only super healthy to do this, but is great for the earth, easy on your pocketbook, and will make Mother Nature proud!

Are you a chocoholic?

color_cautionBeing a chocoholic means you are addicted to chocolate. Chocoholism , if not maintained and contained, may result in over-consumption of chocolate, which may cause high blood-sugar levels and possibly obesity.

cocoabeansNot all is lost, you can eat up to 1/2 ounce of dark chocolate every day as a snack. The trick is to eat that 1/2 ounce and be happy about it. And you can also know that chocolate is a very Round food, after all it comes from the Round cocoa bean.

How to eat your chocolate

chocolateMeasure ½ ounce of dark chocolate, breathe in the dark goodness, lift to your lips, stopping to allow the delicious Round cocoa bean flavor to melt in your mouth. Enjoy the chocolate and feel the love fill your body from head to toe. Notice how a little goes a long way when you savor the flavor with pure joy.

Low-Glycemic Eating Guidelines

color_didyouknow2You’ve all heard about eating foods that are low on the glycemic index, but not all of you know what that means. The glycemic index (GI) is a ranking of carbohydrate-containing foods on a scale of 0 to 100. The higher the number, the more quickly you’ll digest the food and trigger extreme fluctuations in blood sugar. So eating low-glycemic foods can help keep your body feeling stable and steady.

To eat Round and low on the glycemic index, keep these principles in mind:

  • Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn—not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
  • Eat small amounts of potatoes, as a small side dish or snack of potato circles. Sweet potatoes make are the lowest glycemic potato circles of all.
  • Choose grains as whole as possible. Stone-ground whole wheat and pumpernickel are dark and grainy. Choose old-fashioned oats or cold cereals with a minimum of four grams of fiber per serving.
  • Stay away from sugary beverages, and drink no more than one cup of 100 percent fruit juice daily. It is always smarter to eat the fruit and get everything and the fiber than it is to guzzle just the juice.
  • Eat protein and olive at most meals and make sure some of your snacks include nuts, eggs, avocado or other natural good-for-you oils.
  • Shun all saturated fats, especially trans fats that exist in a lot of packaged, not naturally grown Round foods! This is essential for anyone wanting to fit into smaller jeans.

Avoid Beige refined starchy foods

Brown and beige with a lot of refined starches, sugars and fat. In America our problem is monotonous foods that have hidden fat and sugars that you can’t stop eating. You can’t eat just one: you keep eating and eating and eating.

color_didyouknow2One-third of Americans get 47 percent of their calories from junk food. These foods taste good, so many people turn to them when they’re feeling stressed or did not plan their meals ahead of time. Eating bread and butter at a restaurant, eating French fries or downing food so fast you don’t know what you are eating adds up quickly. Once it’s in your mouth and down your gullet, you cannot deny that you ate it and either can your body.

Tonight’s homework

Make sure you are:

  • Continuing to eat your Round meals.Eat 5 to 6 small meals a day, every 2 to 3 hours.
  • Preparing your own meals and snacks ahead of time.
  • Taking snacks with you everywhere.
  • Avoiding alcohol.
  • Stopping eating 3 hours before heading off to sleep.
  • Doing Sweaty Roundercises for a minimum of 30 minutes a day, and Shaping Roundercises 2 to 3 days a week.
  • Taking time to visualize your fat cells and your body shrinking
  • Writing in your Round Diet Diary and look for patterns.
  • Saying affirmations throughout the day.
  • Looking at the picture of your slimmer self and stay focused on your goal – a smaller butt that fits into your smaller jeans.

Day 13 – The Round 28-Day Diet

First, let’’s review What to eat

If you are just STARTING the DIET, go back to Day 1.

LOOKING_LESS_ROUNDContinue to eat your Round meals.

Eat 5 to 6 small meals a day, every 2 to 3 hours.

Prepare your own meals and snacks ahead of time.

Take snacks with you everywhere.

Avoid alcohol.

Stop eating 3 hours before heading off to sleep.

Do Sweaty Roundercises for a minimum of 30 minutes a day, and Shaping Roundercises 2 to 3 days a week.

Take time to visualize your fat cells and your body shrinking

Write in your Round Diet Diary and look for patterns.

Say affirmations throughout the day.

Look at the picture of your slimmer self and stay focused on your goal – a smaller butt that fits into your smaller jeans.

Experiment with Cooking

RECOMENDATIONTry a a new recipe, either one that I suggested or find one in the Food Network’s Healthy Eating Section — then buy the ingredients and make it in bulk so you can store leftovers in containers to eat through the week.

A-ROUNDFOOD

GRAPES_LAKE_PERFECT2pantry_Round_Row_fence_close_3_items_borderNotice Your changing view of food

This diet is all about changing your view of food and your relationship to it and eating as Round and nutritiously as possible in a world of confusing and enticing food choices!

It means eating healthily without being a fanatic about calories, food labels, glycemic index, sugar content, breakdown of good and bad fats, cholesterol or sodium…but you will need to know the difference between a circle and a square.

A Well-Rounded Eating Schedule

Starving yourself all day makes you fat. Your body’s job is to keep you alive, so when you starve it, your body will save your life by holding onto fat. So keep your body feeling fed by eating every 2 to 3 hours–give or take half an hour.

  • Breakfast: 1 hour of waking up
  • First Snack: 2 hours after breakfast
  • Lunch: 2 hours after your first snack
  • Second Snack: 2 hours after lunch
  • Dinner: 2 hours after your second snack
  • Last Snack: 1 to 2 hours after dinner–at least 3 hours before sleeping.
  • Sample Day: Breakfast at 9am, first snack at 11am, lunch at 1pm, middle snack at 3pm, dinner at 5pm, last snack at 7pm, and off to bed by 10pm.

Visualizing

fatcell_EVERYCELLFORHIMSELFTake 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.

Shrink Your Fat Cells

Imagine your fat cells as over-filled balloons that you can shrink by letting out the air. Each day that you eat Round, 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.

Roundercising

To lose weight and feel the joy of being strong, you must diet and exercise! Start with walking, climbing stairs, doing pushups, or taking a trip to the gym.

color_didyouknow3At first, exercise can make you hungry, so start slowly and you will see yourself transform into a strong person, inside and out. Start 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.

color_noteBe sure to take food with you in case you need sustenance to get a good work out in.

Feel Satisfied

If you are eating two hours apart, you will stop feeling insanely hungry as you feel the joy of keeping your body continuously fed.

Lean on a Diet Buddy

LEAN_ONMEIf 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. If you already have a diet buddy, send them an email, text, tweet or call them to see how they are doing. plan to meet to go food shopping or out to a restaurant to practice choosing the Roundest foods on the menu.

Remember Your Ultimate Goal

COW_PURPLEAlthough your goal is to lose a certain amount of weight, remember that your ultimate goal is to keep the weight off and instill a new way of seeing and eating food. Enjoy the journey as you change your relationship with food to one that serves your interest to be strong, lean, fit and happy. Then take a moment to picture your smaller butt in your goal jeans as you rejoice.

Enjoy Each Bite

COW_PURPLEYou are likely noticing that you are eating less food, which may enhance the urge to wolf meals down in seconds. That means it’s time to slow down your eating and take at least 20 minutes to eat so that your brain has time to tell your body that you ate and are nutritionally satisfied.

Trick Your Body

COW_PURPLEAt some point your body will wonder why it is not getting the abundance of food it has grown accustomed to, and might even try to entice you with a favorite unRound food. To stay in charge, confuse your body like I did as as a bodybuilder by going off your diet for one meal during the week.

color_cautionShould you decide to enjoy this offer, know that this meal cannot be bigger than your fist, cannot come out of a box, or be fast or fried food. In addition you must avoid butter, lard, anything white and creamy, and all sugary baked goods.

Now for something Round like Sushi

SSUSHIushi and seafood, in general, may be one of the best sources of nutrition available to us. Packed with protein, dense with nutrients, and often low in fat, sushi is an excellent way to enjoy a meal on the Round Diet.

LEARNAdventurous Round Eaters enjoy making their own sushi. To be adventurous, check out: How to Roll Sushi, Sushi Plating and Presentation, and Sushi Vocabulary.

Round Diet No-No Reminder

  • 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.

Tonight’s homework

  • Organize anything in your life that need organizing..
  • Take a bubble bath and stretching for 15 minutes.
  • Write in your diary, stay focused and prepare for tomorrow.

Day 12 – The Round 28-Day Diet

If you are just STARTING the DIET, go back to Day 1.

COW_PURPLEYou are now one dozen days in!
Good job!
Yay!

How to Roundercise Today

Do Sweaty aerobic Roundercises for 30 to 60 minutes:

EXAMPLESweaty Roundercises include rebounding, roller-skating, hula hooping, exercising on a fitness ball, jump roping, bicycling, dancing, playing any game with a ball (like basketball, bowling, or golf), rock climbing, skiing (shushing down a curvy mountain), running or jogging, swimming, gymnastics, fancy diving, Tae Bo, treadmilling (running or walking in one place as if you are in a hole), Bikram yoga, and rolling in the hay.

Do Shaping exercises for 30 minutes:

EXAMPLEShaping Roundercises include bodybuilding (shaping, sculpting, & strengthening with weights), power lifting, isometrics, calisthenics, circuit training, long yoga holds, and daily activities that require repetitive muscle use (like vacuuming, climbing stairs, gardening or playing pool while flexing your muscles).

11_SWEATY_ORANGE_COWSSweaty and Shaping exercises

Along with eating Round foods in small portions, by regularly doing Sweaty and Shaping exercises up to 6 days a week, you will change the shape and size of you body in a healthy way. If you choose Sweaty and Shaping exercises that you actually like, you will more likely keep doing them. There are a zillion, not quite that many, Round exercise to do in this world and all you need to do is pick one or two of that work for you.

ROUNDDIET-DINER2Summary of what you should be eating and doing

Keep eating like you are ordering off the menu at the Round diet diner. Remember to eat 3 meals and snacks, 2 to 3 hours, stop eating 3 hours before bed. Make sure your pantry is stocked and prepare food ahead of time. Take time to relax, visualize, affirm yourself, and write in your diary. Find a spot in your day to take a bubble bath, get a massage, laugh your head off or walk on the beach. Exercise every day, except for one day a week — even if it is just stretching and taking a short walk.

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.

Now that you are on a roll…

BLORT_ROLLINGYou are now an experienced Round Eater, not just a Round Dieter. What this means is that your view of food is changing so that you can’t help but notice the shape of foods. When you grocery shop you see all the Round foods around the edges of the store, and the unRound foods lining the isles with boxes and bags filled with strange food-like substances that seem to be making our nation obese. Yikes! Stay out of the center isles!

Top Ten Roundest Fall Foods

The weather is changing and so are the fruits and veggies in season. Here’s a rundown on the top ten Roundest Fall foods that anyone can eat this Rounding down way of eating you are all learning to eat. Try at least one of these today, and fit them in menu plans in the days to come.

Teaser: There will be chocolate in your day tomorrow.

Apples

APPLEApples are fat free! You can eat them as they are, bake them, add them to salads, make applesauce, dip them in peanut butter, or squeeze them into a juice that you can drink hot or cold. They smell delicious, taste delicious, make the perfect portable snack-on-the-go food that also happen to be chock full of nutrients. Scientific studies suggest eating apples on a regular basis may help prevent certain diseases and improve your overall health. Apples have no fat, cholesterol or sodium, and contain small amounts of potassium, which may promote heart health, help maintain healthy blood pressure and a healthy weight.TOON_APPLE-AWAY

Corn

CORNCorn is one of the most popular and versatile vegetables, is also a good source of several nutrients. You can eat corn as it is off the cob, grilled, in a soup or chowder, as a bread, in muffins, in a tortilla, as cornmeal, and so many more ways. Corn is a low-fat complex carbohydrate that deserves a regular place on any healthy table, Round or square. These high-fiber, fat-fighting kernels of goodness are also hearty and satisfying, which is one great reason to eat corn.

Cucumbers

CUCUMBERCucumbers comes from the same fruit family as pumpkins, zucchini sand other squashes.

Eggplant

EGGPLANTEggplant is featured in many delicious recipes. You can eat it grilled, baked, sauteed, broiled or steamed and tossed with a dressing. If enjoy eggplant Parmesan or ratatouille, a savory vegetable stew with eggplant, then you know just how yummy it is. If you are looking for something delicious and nutritious, make eggplant for lunch or dinner.

color_TipsChoose eggplants with a bright purple color. Look for eggplants that are firm, heavy for their size, and free of scars. The skin will be glossy, and the flesh will be firm. Smaller, slender eggplants usually have smaller seeds and are more tender. Avoid eggplant with brown or blue streaks, or that are shriveled and flabby.

Grapes

GRAPESSnack on grapes straight from the vine or heat them together with lemon juice and sugar to make your own grape jelly. Grapes can be a healthy addition to savory dishes, like sprinkling them on a salad. As for the health benefits of red wine, drink a glass on special occasions, and know that to get the grape’s maximum nutritional value, focus on the fresh and dried forms. Many of the health benefits attributed to red and purple grapes are due to the pigments that are concentrated largely in the skin and seeds. Grape seeds are known as a powerful antioxidant, which help protect your body from premature aging, decay and disease.

MAKE_FROZEN_GRAPESFrozen Grape Treats

Ingredients

2 bunches red or green grapes

Directions

Wash and dry grapes, place on a tray in small clusters, and put into the freezer until frozen. Store frozen grapes in a freezer container. Eat as a dessert or snack any time you want something refreshing and sweet.

Pears

PEAR

Pears are one of the most under-rated and forgotten fruits, and they are in season now. So this is a reminder to eat pears. Eat them plain, on a train, in a boat, on a plane, in a car, and try them raw, broiled, poached or shredded in a slaw. Pears are quite closely related to apples and quinces and have high levels of vitamins C and K, copper, and fiber. Asian pears, which are crunchy like an apple and what I craved when I was pregnant with Brittany, are also in season now and contain the same nutrients as other pears.

Baked Pears (also good with apples)

BAKED-APPLES-PEARS

Ingredients

Pears (or apples)
1/2 teaspoon of cinnamon
Sprinkle of nutmeg

Directions

Preheat oven to 350 degrees. Wash and slice pears or apples in halves. Place cut fruit on a baking sheet, sprinkle with cinnamon, and bake for 20 minutes. Eat one serving (1 whole fruit) served hot, and store the rest in the fridge for a delicious, re-heatable dessert for later during your busy week.

Peppers

PEPPERSIt’s the prime-pepper-picking time! Peppers don’t have that spicy image for nothing. This vegetable is an excellent way to spice up otherwise bland dishes. Peppers come in a beautiful array of colors and shapes, although they are intrinsically Round. They add flavor, color, and crunch to dishes. Whether you prefer spicy or sweet, add these peppery vegetables to soups, stir-frys, salads or eat like an apple.

Raspberries

RASPBERRIESRaspberries are naturally sweet and require little effort to prepare. Just rinse them under water and serve for a nutritious snack or dessert, or try them in a salad. Raspberries are some of the healthiest, but priciest, berries out there. So now when they’re in season is smartest time to eat them. You can also eat other berries with similar nutrition, such as loganberries, currants, gooseberries, lingon berries and bilberries. The more the berries, the berrier these treats will be!

Tomatoes

TOMATOThe big new star of the tomato nutritional profile is lycopene. And for those of you who don’t care for raw tomatoes (as George Carlin said, “they look like they’re in the larval stage”), tomatoes lose very little of their nutritional value when cooked. eat tomatoes stewed, in sauce, and even as ketchup. This is a prime time find tomatoes at your local farmers’ market. Try the exotic heirloom varieties that come in yellows, greens, purples, browns, and reds. You can then make a multicolored and antioxidant-rich salad that will impress any artist.

Tonight’s Homework

  • Double-check your pantry and make a list of foods to get tomorrow.
  • Clean out your fridge and make sure you have tomorrow’s meals and snacks.
  • Read last night’s 10 good things you wrote about yourself in your diary.
  • Take a moment to feel good about taking charge and eating healthy and Round.
  • Have a belly laugh, pet a cat, pet a dog, buy yourself some flowers.
  • Have lunch with your diet buddy, and if you don’t have one, consider asking somebody to be yours — even though you started before them.
  • Take a long bubble bath with music, candles and 1/2 glass of dark red wine.
Eggplant, of course, is edible and featured in many delicious recipes. It may be fried, grilled, baked, sauteed, and even broiled. If you’ve been to a restaurant and have enjoyed eggplant parmesean or ratatouille, a delicious vegetable stew with eggplant, then you know just how good it is.

Day 11 – The Round 28-Day Diet

Welcome Round dieters!

If you are just STARTING the DIET, go back to Day 1.

NOGUILT_ALLOWEDHi Everyone! I really am excited that you are all on the Round Diet! It’s such a simple way to eat, it is completely basic to how humans are supposed to eat. So major kudos to those I’ve heard from and those I have not – all of you!

No Guilt Allowed!

As a human, you are likely to make mistakes, fall off your diet, eat an unRound food–or too much of it, so be kind to yourself and know that it is what you eat most of the time, not some of the time that matters most. There is no need for guilt if you blow your diet for a meal or a day–even a week. Just hop back on the Round Diet and let any guilt fly far, far away with the wind!

Know that you are blessed to be a human with the power to be as fit as you want to be.

ROUNDDIET-DINER2

The Round Diet Diner

If you were to go to a restaurant specializing in Round foods, the menu might look something like you see here. These are just some of the Round foods you can eat, ones that you should be rotating between while you are on the Round Diet.

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

REMINDERIf you would like to mix it up and add new Round foods to your diet, take a moment to look below and add them to your food shopping list.

Super Round Foods

Apples, almonds, apricots, artichokes, beets, blueberries and other berries, brussel sprouts, cabbage, currants, coconuts, edamame, eggplant, eggs, iceberg lettuce, legumes, kiwi, garlic, grapefruit, grapes, guavas, jimica, kumquats, lemons, limes, macadamia nuts, mangos, melons, nectarines, oats, olives, onions, oranges, papayas, peaches, peanuts, peas and plums

Sliced Round Foods

Asparagus, avocados, bananas, bell peppers, carrots, celery, chestnuts, cucumbers, lettuce, leeks, mushrooms, parsnips, pears, peppers, plantains, pineapple, strawberries, squash and yams

Animal Round Foods (Ignore if you are a vegetarin or vegan)

Beef, chicken, clams, eggs, ham, fish, game, lamb, oysters, pork, mackerel, herring, salmon, sardines, tuna and turkey

Extra Round Foods (small amounts of these)

Cheese, cottage cheese, dark chocolate, herbs, fruit juice and olive oil

Favorite Round Diet Foods

Circle your top 10 favorite foods on the list below, consider them staples and stock them in your kitchen.

foodlist2diana2My top 10 favorite Round foods are avocados, blueberries, bananas, garlic, oatmeal, olive oil, mushrooms, salmon, spinach and turkey. I eat an avocado every day, blueberries whenever I can –especially for snacks, and the rest on the list are foods I eat several times a week.

Round Shopping Habits

If you keep Round food in mind, you can begin changing any unRound food shopping habits with a trip to the supermarket produce section or your local Farmer’s Market. For those of you who eat mostly fast or prepackaged foods, you will be especially amazed at the fresh, colorful, and healthy Round food that winds up in your cart.

FOODLABLESSay Goodbye to confusing Food Labels

If you are blind without glasses like I am, you will be glad to know that Round Shopping means not having to read labels, meaning you can say goodbye to these ingredients below.

  • Partially hydrogenated or Hydrogenated oils: Means trans fats.
  • Fortified, enriched, added: Means food that’s been altered or processed in some way.
  • Made from natural: Means a natural food source was then processed unnaturally.
  • Organically grown, Pesticide-free or No artificial ingredients: Means nothing nutritional.
  • Sugar-free, Sugarless or No added sugar: Means more harmful to you than sugar.
  • Olestra: Means fake fat that removes good vitamins and will also upset your stomach.
  • Enriched flour, Unbleached wheat flour: Means a small amount of whole wheat has been added.
  • Nitrates: Means powerful cancer causing chemicals.
  • High fructose corn syrup, dextrose or evaporated cane juice: Means refined sugar.
  • Lard shortening: Means pure animal fat.
  • Artificial food colorings: Means chemicals are used to add color to the food.
  • Any ingredient with the word sodium in it: Means sodium.

color_cautionAvoid entering the center isles–except to gather Round foods and flavorings like spices, whole grains, nuts, olives, beans, and oils. The center of grocery stores may look like the creamy center of a chocolate nougat candy, but it is all a trap. It is not all real food and most of that kind of food is found in square boxes or preserved in bags. We will get into this even deeper in the days to come — so mark this down as a point of interest to look out for if you are interested in knowing more than you need to know, and definitely beyond what any brain should have to endure, but that said — expect a look at what I call “Degrees of Roundness.” This is a very Round and curvy way of thinking that nature dreamed up as a way for humans, like you and me, to recognize the Roundest, healthiest foods so that we will eat them. Nature is smart and wants to keep us alive. This is all part of Nature’s Round code.

LEARNAbout Nature’s Round Code!

Tonight’s Homework

  • If you have not yet made plans to go to your local Farmer’s Market, then do so.
  • Do one or more of these: Dance in your living room, jump on a rebounder, get a foot massage, or take a bubble bath.
  • Write in your diary and make special note of how your moods are using emoticons to depict them in your diary.
  • Keep making sure are Roundercising every day, even if it is just stretching.
  • Know that this diet will make you look and feel stronger, more full of life, and that is likely to pour into all areas of your life.

Day 10 – The Round 28-Day Diet

Yay! Day 10…Celebrate!

TRONT_APPLEIf you are just STARTING the DIET, go back to Day 1.

COW_PURPLEOften there are parties and events just around the corner, or maybe you are throwing a party yourself. So today let’s cover some ways you can dine out or attend a party — while staying on your diet.

First, let”s review What to eat

KSHARE_FRUIT_FRIENDSeep eating the same foods as you did on Day 8 and Day 9. If you are starting the diet, go back to Day 1 and follow it in order — it will make a humongous difference. By now you should have some food stored in containers ready for you to eat. if not, you know the drill. it’s time to cook several meals ahead of time

Keep your Round habits rolling with:

  • 3 meals and snacks, 2 to 3 hours, stopping 3 hours before bed
  • Stocking your pantry, preparing food ahead of time
  • Taking time to relax, visualize, affirm yourself, and write in your diary
  • Exercise every day, except for one day a week — even if it is just stretching and taking a short walk.
  • Keep it simple! Guilt not allowed! Laugh today!

When Eating Out in the World While on the Round diet

Ordering in a Restaurant

To choose a Round Diet meal from a restaurant menu:

pantry_PLATTER_whole_tray

  1. Deconstruct the menu by reading the menu item descriptions and look for Super, Sliced food or Animal Round Diet ingredients. In other words, break the menu down into Round sized bites by looking for food that naturally grew in a Round Shape or can be sliced into circles from their natural grown state.
  2. Then choose different menu items with the most Round ingredients, knowing you can also ask for sauces and dressing on the side.
  3. If you have any questions about how a food was prepared, as your server.
  4. Ask your server about any seasonal specials made with locally grown food.EAT_ROUND_DINING_AROUND
  5. Consider ordering a la carte and construct your own menu.
  6. Consider eating diet portions by ordering an appetizer as your entree.
  7. Enjoy the food, the people, the surrounding, along with the power you have to eat Round when Dining around.

color_TipsOrder side dishes, such as a plain baked potato, steamed vegetables or fruit. Split an entree with your dining partner or take half home in a doggie bag. Make special requests, such as asking for a baked, broiled, grilled or poached entree, and dressing on the side–the far side of the room. If bread & butter appears on the table, savor the aroma and then ask your server to remove it. Enjoy a Beverage. Drink water, or a healthful cup of black, green, herb or Jasmine tea, or coffee.

REMINDEROn a special occasion you can indulge in a glass of antioxidant-rich red wine, or a light and bubbly white wine spritzer (white wine, soda water, and a lime squeeze)–no more than once a week.

Choosing From A Buffet

  • Select mostly Super Round and Sliced Round foods, such as fruits and vegetables.
  • Keep in mind the food Pyramid’s recommendation to eat 9 portions of fruits and vegetables a day.
  • Choose no more than 3 ounces of Animal Round fish or lean meats, and skip the gravy and sauces.
  • Include a spectrum of different colors of food for a balanced array of delicious nutrients.

COW_PURPLEDealing with Desert

  • Order fresh fruit as a tasty meal-ending treat or reach into your purse or pocket for a pre-made snack you so smartly packed away before you left home for your dining out experience.
  • Be environmentally green and Round by requesting berries or other fresh fruits grown by local farmers.
  • Live vicariously through a dining buddy by watching them eat a delectable dessert and listening to how good it tastes, while you sip a cup of hot, stomach-warming tea.
  • Wait twenty minutes and don’t order anything–and then pretend you did.
  • No matter what you decide to splurge on, know that too much of a good thing really is too much–and that is not a good thing.
  • Optional: Wait until you get home and rub cheesecake all over your face, even your body, inhale the aroma, squish it through your fingers with abandon–then rinse it off and speak of it to no-one but your closest friend.

Bring Farm Fresh Foods Home

home_delivery_image_1They’ve got Recipes, Home delivery Service that I just started today. A box full of Round foods like the one over there arrived moments ago. All the foods are grown organically and locally — I shall let you know how it goes, but so far it’s starting to feel a lot like Christmas!

DID_YOU_KNOWThe Bloomin’ Onion at Outback Steak house is about 2,200 calories and more than 100 grams of fat.
22% of all restaurant meals include french fries.
According to the National Restaurant Association, 46 million people are served at fast food restaurants every day in the U.S. 9 out of 10 people eat donuts on a regular basis.
Americans eat 10 billion donuts annually.

Tonight’s homework

  • Make plans to go to your local Farmer’s Market, and how you are gong to walk through on foot gathering fresh Round foods..
  • Get a foot massage, take a bubble bath, take a yoga class or go roller skating in the park or an old-fashioned rink.
  • Write in your diary and look for any patterns. Also see what worked and what did not work. Adjust your day tomorrow accordingly.

Day 9 – The Round 28-Day Diet

You are holding strong and eating Round. You’re on a roll!

If you are just STARTING the DIET, go back to Day 1.

BLORT_ROLLING

Keep your Round habits rolling:

  • Eat 3 Round Diet meals and snacks, 2 to 3 hours, stop eating 3 hours before bed.
  • Keep your pantry stocked and prepare food ahead of time.
  • Take time to relax, visualize, affirm yourself, and write in your diary.
  • Find a spot in your day to take a bubble bath, get a massage, laugh your head off or walk on the beach.
  • Exercise every day, except for one day a week — even if it is just stretching and taking a short walk.

What to eat today

REMINDERRemember your portions. If you need a refresher or just a reminder about how much to eat, refer to the Portions baby! page on this blog.

Keep it simple!

If you eat simple Round foods, like the fruity oatmeal below, you life will be simpler and you will be able to enjoy life outside in the world. Here are some examples of what I like to eat. I always make more than I can eat and then store the leftovers in containers for meals later in the week.

OATMEALSweet and Fruity Oatmeal

1/2 cup Oatmeal
1 cup water
1/4 mashed banana
6 raisins
Dash of cinnamon
1/2 teaspoon jam or preserves (optional)

Directions: Boil water, mashed banana and raisins. Add oatmeal and salt. Cook according to the directions on the box. Stir often to avoid lumps. Pour into bowl and sprinkle with cinnamon and top with jam. Oatmeal also tastes sweet and delicious with other tasty Round fruits, like strawberries, blueberries, raspberries, raisins, diced apple, apricots and peaches.

Serve: Plate in a bowl with a tablespoon of nonfat milk or

IMG_4105Roasted Round Turkey Breast

1 turkey breast (skinned)
1 teaspoon olive oil
3 tablespoons lemon juice
1 garlic clove, minced
1 tablespoon lemon pepper
Salt to taste

Directions: In a small bowl, combine lemon juice, olive oil, garlic and lemon pepper. Spread evenly over turkey. Combine remaining oil and lemon juice and set aside. Place turkey on rack in roasting pan. Baste breast with combined oil and lemon juice. Bake uncovered at 350 degrees for about 1 1/2 hours or until juices are clear, basting occasionally with juices. Let stand covered for 10 minutes.

Serve: Plate 3 to 4 ounces of turkey with vegetables like any of the ones below, topped with a shot glass full of brown rice. Eat with hot tea.

pantry_PLATTER_whole_tray_borderVegetables to use in recipes and eat on the diet

You can turn these fruits and vegetables into flavorful meals, using your favorite recipe or search for one on the Food network. You can search by ingredient, so that makes it perfect for Round Dieters. Just check the ingredients and omit or substitute unRound ones with Rounder ones.

Make a salad with cabbages, tomatoes, and onions. if you are not a vegetarian, add some of the turkey from the roast above. Add flavor to this mixture with a salad dressing made out of lemons or limes, like one of these All aRound Salad Dressings.

IMG_4123A Grape idea

Take a banana with you for a mid-morning snack. Make a mid-afternoon watermelon snack. Simply cut the watermelon, spoon out a bite and eat. 1, 2 and 3! Eat a fig and mango snack for your early evening snack. Eat grapes anytime – just a few here and there…if you start to feel weak or just way too hungry. Then drink a glass of water, and take a walk. Let your endorphins work for you!

How to Roundercise Today

  1. Do Sweaty exercises for 30 to 60 minutes.
    Continue doing what you already do, or get variety by trying something new from the Sweaty examples below.
  2. Do Shaping exercises for 30 min.
    Continue doing what you already do, or get variety by trying something new from the Shaping examples below.

11_SWEATY_ORANGE_COWSSweaty and Shaping exercises

Along with eating Round foods in small portions, by adding Sweaty and Shaping exercises to your day, you will change the shape and size of you body in a healthy way. If you choose Sweaty and Shaping exercises that you enjoy, you will be more likely to keep doing them. There are a zillion, not quite that many, Round exercise to do in this world and all you need to do is pick one or two of that work for you.

Are you a Solo Rounderciser, a buddy or group Rounderciser?

BLORT_ROLLINGleft

If you are a Solo Rounderciser, you like to work out alone and enjoy the freedom that gives you to be more spontaneous. You can workout anywhere, anytime and likely don’t need my encouragement.

If you are a Buddy Rounderciser, you benefit from working out with a friend who can help support and motivate you. You need a buddy, and if you don;t have one, you might be feeling down and defeated about now — but wait — I’m your buddy and am counting on you to lose the weight you want to. I want to see that picture of you in those jeans and I know you can do it. It’s hard, but you are strong. Do not think otherwise.

If you are a Group Rounderciser, you enjoy working out in classes with an instructor who shows you what to do. You want to enjoy what you do and are likely a people person. You can choose from any number of classes and may also consider a trainer who can show you some Shaping exercises — but call them Strength training exercises.

MONA-DIETING_SIZES-YOU2Sweaty Exercises

Sweaty aerobic Roundercises help you increase your stamina so you can keep up with your fit friends, neighbors or energy-filled kids. They improve your cardiovascular health so you can climb stairs and do other normal tasks without huffing and puffing.

EXAMPLESweaty (aerobic) Roundercises include rebounding, roller-skating, hula hooping, exercising on a fitness ball, jump roping, bicycling, dancing, playing any game with a ball (like basketball, bowling, or golf), rock climbing, skiing (shushing down a curvy mountain), running or jogging, swimming, gymnastics, fancy diving, Tae Bo, treadmilling (running or walking in one place as if you are in a hole), Bikram yoga, and rolling in the hay.

Shaping Roundercises

Shaping Roundercises add curves to your body by toning, shaping and strengthening your muscles, all of which help hold your spine and bones in place so that you do not appear limp or lifeless like a wet rag doll.

EXAMPLEShaping Roundercises include bodybuilding (shaping, sculpting, & strengthening with weights), power lifting, isometrics, calisthenics, circuit training, long yoga holds, and daily activities that require repetitive muscle use (like vacuuming, climbing stairs, gardening or playing pool while flexing your muscles).

No Gym? No Prob! Be like Me!

COW_PURPLENot everybody can make it to the gym and if you are not likely to join one, you can workout at home like I often do. I like to do exercises on the floor at home while I watch my Tivo’d shows like The Biggest Loser and Top Chef. Every morning and most nights I rebound (jump on a mini-trampoline) that I bounce on in front of the TV. I ride my recumbent bike 4 days a week, take walks 3 or 4 days a week, and I fit in Shaping exercises by doing push-ups, lunges (the best butt shaping exercise in town), squats against the wall and stretching of all kinds on my living room floor.

COW_PURPLEMeasuring Your Success

Measure and weight yourself and note how much in your diary — along with adding everything else in your diary — including visualizing your smaller butt. You will be using your jeans to measure your progress in combination with the scale and a measuring tape.

GRAPES_LAKE_PERFECT2How eating Round could show up in your life

  • Your significant other might pay more attention to you.
  • You could become the healthy YOU that you visualized.
  • The food you buy rolls away while you are trying to slice it and you have to chase it.
  • You might want to buy a sexy new outfit or two to show off your smaller butt and shapely body.
  • You will be able to view your naked self in the mirror and not turn away.
  • Your friends, family and strangers will want to know your secret.
  • Your new Round eating habits will keep your jeans feeling loser.
  • You are likely to live longer, feel more energetic, and enjoy a more positive outlook on life.
  • Your new attitude and healthfulness may inspire you to love your life more fully.

Tonight’s Homework

  • Double-check your pantry and make a list of foods to get tomorrow.
  • Clean out your fridge and make sure you have tomorrow’s meals and snacks.
  • Read last night’s 10 good things you wrote about yourself in your diary.
  • Take a moment to feel good about taking charge and eating healthy and Round.
  • Have fun, be around kids, or act like one yourself — and have a belly laugh.
  • Have lunch with your diet buddy, and if you don’t have one, consider asking somebody to be yours.
  • Take a bubble bath.

Day 8 – The Round 28-Day Diet

If you are just STARTING the DIET, go back to Day 1.

Welcome to the start of your Second Rounding down week

TOON_DIET_MELTING_CHOCOLATES

Continue to…

  • Eat Round Diet meals — see a recap of what to eat below.
  • Eat 3 meals and 3 snacks a day, every 2 to 3 hours.
  • Prepare your own meals and snacks ahead of time – and take snacks with you everywhere.
  • Avoid alcohol, except for maybe one day a week or just on a special occasion, and choose to drink a wine spritzer, which is white wine, plain soda and squeeze of lime over ice.
  • Stop eating 3 hours before heading off to sleep.
  • Take time for yourself to relax, such as a bubble bath or walk on the beach.
  • Exercise for a minimum of 30 minutes a day, and make sure to include some light strength exercises even if you do so using a DVD at home.
  • Take time to visualize your fat cells and your body shrinking.
  • Write in your Round Diet Diary and look for patterns.
  • Say affirmations throughout the day, only say them louder now — even say them to somebody’s face if you feel bold.
  • Look at the picture of your slimmer self and stay focused on your goal – a smaller butt that fits into your smaller jeans.

RECAP_MEMNUCHOICESRecap of what to eat

From the choices below, or from healthy choices you created or browsed for on the internet, you should have made your choices for breakfast, lunch, dinner and 3 snacks for the day.

If you want to mix it up or need to lo0k over the menus again for any reason, here’s a quick recap of your menu choices.

COW_PURPLEBreakfast: Choose a new breakfast choice or stick with the one you chose yesterday — and be creative with spices…it’s all about the flavors and spices

  • 1/2 cup oatmeal with 1/4 banana mashed during cooking or sliced as a topper and a sprinkle of cinnamon
  • 1/2 cup any berries with 3 ounces plain low fat yogurt and a sprinkle of shopped fresh mint leaves
  • 2 poached or boiled eggs with 2 slices tomato and 1/4 avocado
  • 3 whites only egg omelet with 1 ounce lean ham, a sprinkle of scallions and chopped fresh basil
  • 2 ounces tofu with 1/2 cup snow peas and 1/2 cup cooked bok choy with a sprinkle of soy sauce, Chinese Five Spice and a dash of freshly grated ginger
  • 1 slice whole grain toast with 1/4 avocado, 1/2 teaspoon chopped red onions, and a squeeze of lemon or lime and a dash of salt

COW_PURPLELunch: Choose a new one or stick with the one you chose yesterday — and try different greens and fresh herbs like basil and cilantro

  • Shredded red cabbage, Napa cabbage, radicchio, iceberg lettuce, topped with cooked salmon or chicken — all that you can make ahead of time, store in containers and mix up for lunch during the week.
  • Spinach salad with 1/4 avocado, 1/2 red pepper and 1/2 tomato, one crumbled hard boiled egg and a sprinkle of 1 teaspoon of chopped walnuts
  • Any kind of lettuce salad with 3 ounces boiled or broiled chicken with chopped celery, 1/4 cucumber, 1/2 shot glass sliced almonds, thinly sliced radishes, chopped mushrooms, 1/2 teaspoon lemon zest, and a topper of 1/2 teaspoon of sunflower seeds.
  • Dark mixed lettuce salad (like Spring mix) with 1 sliced hard boiled eggs, 1/4 red pepper, 1/4 sliced cucumber, 6 cherry tomatoes, 1/4 avocado and chopped fresh cilantro and basil.

COW_PURPLEDinner: Choose the same or a new protein, along with your first side dish and your second side dish. You are now noticing the Roundness of the food you are eating — and how easily you can tell what is healthy food and what is not.

Choose your protein (3 ounces broiled, braised, baked, grilled or poached): If you are a vegetarian, skip this section and eat more beans, soy and whole grains.

  • Lean beef
  • Chicken
  • Fish: Halibut, flounder, salmon, sole, tuna, trout, clams or shrimp
  • Cornish hen
  • Lean pork
  • Turkey breast or skinless turkey leg
  • Tofu
  • Beans

Choose your first side dish (steamed, roasted or boiled): Try a new method of cooking, like steaming snow peas or roasting asparagus.

  • 1/2 cup asparagus
  • 1 cup broccoli
  • 1 cup green beans
  • 1 cup snow peas
  • 1/2 cup eggplant
  • 1 cup cauliflower
  • 8 asparagus spears
  • 1 artichoke
  • 1/2 onion
  • 1 large tomato
  • 1/4 cup corn or peas
  • Endless greens, like lettuce — make a bed of shredded greens and cabbages and stack your protein and side dishes on top for a low cal, yet high mound of food.

Choose your second side dish: For an itty bitty bite of any of these items, use a shot glass to measure the portions to add your dinner meals.

  • 1/3 cup brown rice cooked in fat-free chicken, beef or vegetable broth
  • 1 whole wheat tortilla, steamed or as is
  • 1/2 sweet potato, cut into bite-size chunks and baked at 400 for 20 minutes

RECOMENDATIONIf you need more chewing time: Add a cup of any leafy greens on your plate. For instance, use the greens as a bed to layer your meal choice on, which is also a great way to make your plate attractive and Iron Chef and Top Chef-like. You can also chew slower, which is a good idea anyway since it takes your brain 20 minutes to know you ate and are no longer hungry.

COW_PURPLESnacks: Choose one item per snack (3 snacks per day between meals)

  • 1 apple or banana or peach or orange or 3 figs sliced and eaten one-by-one with your hands
  • 1/3 cup blueberries or 1/3 mango or ¼ cantaloupe or 1/3 cup berries or 15 grapes
  • 12 almonds or 6 walnuts or 8 olives or 1 hard-boiled egg (these are high protein snacks that are great to eat after a workout so you can tone up those muscles for a sexier, fat-burning shape that looks great in a small pair of jeans.
  • Handful of mixed vegetables, like celery, carrots, cauliflower, bell peppers, green beans, cucumbers, or mushrooms

Round Cooking

color_TipsCook eggs in assorted ways–deviled with plain yogurt and mustard, hard or soft-boiled, omelets using 2 egg whites for every egg yolk, poached, scrambled with any of your favorite Round veggies like onions, spinach and mushrooms, or heated up with hot sauce or chili peppers.

Know Your Portions

When my partner, boyfriend, man-about-the-house, experimented with my Round Diet, I made him little containers filled with 2 ounce nut & dried fruit snacks to keep him from over-snacking. This same trick helped my bodybuilding friend Tina who religiously pre-made meals and froze them in diet-sized portions to eat throughout the week.

Back in my bodybuilding days, I’d come home so hungry that I’d lean over the sink and eat with my hands like an animal. This made knowing my portions a lifesaver that kept me from overeating. I realized that an apple is a portion and that nature grows all her fruit in perfect portions. After a while I knew how much food I could eat by knowing that a banana is 100 calories, an egg is 80 calories, and that the amount of broiled chicken I should eat could fit in the palm of my hand.

01_hand_avocado01_raisions_on_ounce01_raisions_on_ounce_shotglass01_platedpinenuts01_raisons_one_ounceshotglass

When I dieted down for a competition, I consulted other bodybuilders in the gym. I recall one who was training a new competitor, Sam, a humongous Samoan, who was dieting down bodybuilding-style for the first time. He was told to eat chicken and baked potatoes, but not how much. So he ate several chickens and baked potatoes several times a day and wondered why he did not lose a pound. Once he ate the correct portions, he transformed into quite the lean and muscular specimen.

Measuring Portions

There are many ways to measure portions. You can count calories, weigh your food, guess how much you should eat, or keep it simple by knowing that an apple is a perfect snack portion or that for most foods the size of your fist is a portion. I will give you several options, so you can choose what works for you.

PORTIONS_PAGE_TEAR1

PORTIONS_PAGE_TEAR2

Remember to write in your diary!

WRITE_IN_DIET_DIARYThis is important so you keep track of what you eat and how you feel and any other important information that pops up as you slim down and shape up. You will be able to look back and see patterns that will give you essential insight into why and when you are most likely to eat the wrong food, or just too much food — too often. You need to get to the bottom of your eating habits, see them so you can become aware of them — then they will stop having so much control over you.

So, remember to add these important details to your daily diary entries:

  • 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.

Tonight’s Homework

  • Stay on the diet and commend yourself for doing so.
  • Prepare any food you need to for tomorrow’s meals and snacks.
  • Write in your diary and take a close look at any patterns that might be emerging.
  • Visualize your smaller butt.
  • 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.

Day 7 – The Round 28-Day Diet

If you are just STARTING the DIET, go back to Day 1.

One Week in! Yippeeeeee! Good job! I knew you could do it!

ATTRACT_COWSCongrats to everyone who is still on the diet. You are on a roll! Keep it up! You get to keep eating the food you bought yesterday after you chose your favorite meals and hopefully prepared meals and snacks for at least part of the week. You get to keep doing Roundercises to Round down and shape up your body. Here’s a short summary of what you need to be doing at this juncture of the Round Holiday Diet.

Continue to…

  • Follow the Round Holiday Diet Menu Choices you chose on Day 6.
  • Eat 5 to 6 small meals a day, every 2 to 3 hours.
  • Prepare your own meals and snacks ahead of time.
  • Take snacks with you everywhere.
  • Avoid alcohol, but if you must imbibe, do so one day a week or just on a special occasion, and drink a Round adult beverage like wine made from Super Round grapes — even better drink a wine spritzer, which is white wine, plain soda and squeeze of lime over ice.
  • Stop eating 3 hours before heading off to sleep.
  • Exercise for a minimum of 30 minutes a day.
  • Take time to visualize your fat cells and your body shrinking.
  • Write in your Round Diet Diary and look for patterns.
  • Say affirmations throughout the day.
  • Look at the picture of your slimmer self and stay focused on your goal – a smaller butt that fits into your smaller jeans.

Experiment with Cooking

RECOMENDATIONTry a a new recipe, either one that I suggested or find one in the Food Network’s Healthy Eating Section — then buy the ingredients and make it in bulk so you can store leftovers in containers to eat through the week.

NO_GUILT_ALLOWEDA Guilty Round Diet No-No

Guilt over blowing a meal or a day is not allowed on any Round Holiday Diet. If you accidentally eat the wrong food, remind yourself that it is just a blip in time and hop right back on the diet.

Try these Healthy Round Snacks

  • Natural Round fruits: Such as fresh or dried apples, bananas, blueberries, cherries, grapes, oranges and strawberries.
  • Long-lasting nut & seed mixes: Such as a almonds, walnuts, sunflower & pumpkin seeds, or a mix of dried fruit, nuts and seeds.
  • Flavorful fruits combos: Such as apples dipped in peanut butter, blueberries with plain yogurt, bananas with almond butter, or a small Round fruit salad.
  • Crunchy raw vegetables: Such as celery, carrots, cauliflower, broccoli, green peppers, green beans, cucumbers, mushrooms or zucchini.
  • Other favorites: Hard-boiled eggs, cherry tomatoes, olives, or grapes.

Measure your snacks and other Round foods using this handy guide

MEASUREING_TOOLS

DID_YOU_KNOWWalnuts are a great source of heart-healthy omega-3 fatty acids. Brazil nuts are a top source of selenium. Almonds are rich in vitamin E. Peanuts may help curb your appetite. Keep in mind high calorie counts in nuts: 1/4 cup (30g) of nuts has almost 200 calories. Soda is an unhealthy source of sugar: A12-ounce can of soda pop contains the equivalent of 10 teaspoons of sugar, and drinking one can of soda a day can add up to 15 extra pounds in a year. The Roundest & Most Nutritious Super Round Foods are blueberries, broccoli, beans, dark chocolate, oats, salmon, spinach, tomatoes, walnuts and yogurt. 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. If you are a non-meat eater, vegetarian or vegan, you can replace meat items with tofu and other soy foods, in addition to eating more Round legumes, beans, whole grains, nuts and vegetables.

Your New Round View of Food

ROUND_EQUALSHEALTHYYou can see that Round eating is as simple as a circle — an entertaining no-brainer healthy way to slim down, shape up and finally slip into smaller jeans for and after the holidays.

You now know that the Round Diet is about losing weight and reshaping your body. It’s about eating healthier and moving your body more than you move your mouth. It tastes best when taken with an elephantine dose of self-love, topped with the faith that you can Round out your eating habits and permanently morph into your slim and shapely self.

Plating Round

How you place food on a plate makes a difference — and it’s fun. The beauty of your food does matter, especially when you are on a diet. I am a fan of playing with food, keeping it simple and making dieting as fun and entertaining as possible.

CAAUTIONBeware of plating any Round food if you do not want to find yourself experiencing healthy, child-like feelings of joy, or decorating a party platter with your kids, and be on alert that plating Round foods can put you at risk of living a happier, healthier and more fit life.

01_sushi_avowarpSet the Stage

Eating should be fun, especially when you are on a diet and have so little time with your food. Colors set the mood and tone of the meal, and can change how you feel as you eat. Here are some tips for choosing colors when plating.

  • Select small, colorful plates so your mind sees a full and pleasing meal, and your non-tasting senses feel satisfied.
  • Choose blue plates–often, a color that works as a natural appetite suppressant.
  • Switch up plate colors by choosing green for freshness, red for passion, or black for elegance.
  • Choose solid colored plates for a bold display of Round foods.
  • Plate like nobody is watching, be daring and colorful, just make sure everything you put on the plate is edible.
  • Complement green vegetables with vegetables of a different color, such as carrots, red peppers and beets–unless you are plating for President Obama who detests beets.

Plates, Bowls & Platters

01_raisions_on_ounceshotglas2Whether food is on a plate, in a bowl or on a platter, the plate frames the food. Experiment plating as often as possible, like the plate I chose for blueberries, it was my mother’s tea plate that she brought back from Germany with my grandmother when she escaped Berlin during the Holocaust era — years before she died of breast cancer at 31. This plate makes eating these blueberries a memorable event.

Plate, bowl and platter plating tips

JOBTRAIN_carrotfanJOBTRAIN_new_salad2JOBTRAIN_overeasy_saladJOBTRAIN_potatos_roseJOBTRAIN_veg-orangerind-as-a-dish

  • Paint plates with fruit or vegetable puree, salad dressing or hot sauce before adding food as if you are five or six years old again.
  • Serve hot cereal and fruit in small bowls, on small square plates.
  • Plate small fruits like cherries, berries and grapes in a bright bowl, garnish with edible flowers.
  • Slice strawberries and place on small white plates with mint leaves.
  • Serve Animal Round foods surrounded by a circle of Super and Sliced Round vegetables.
  • Use any platter for serving healthy Round TV finger food snacks.
  • Place appetizers or bite-sized fruit in a spiral design or in concentric circles on a colorful party platter.
  • Use only edible decorations (nothing plastic) when plating to avoid poisoning or choking hazards.
  • Bake apples, nectarines or plums, cut into bite-size pieces, place on a small decorative plate, sprinkle with cinnamon and serve hot.
  • Serve appetizers, snacks and meals that you can easily eat with your hands–like my daughter and I often do.

Food in your hands

EAT_WITH_HANDSAccording to the Japanese Restaurant Association, 1.5 billion people eat with a knife, fork and spoon; 1.2 billion eat with chopsticks; 350 million eat with a knife and their hands; 250 million eat with their hands only.

Your kids will love it, but make sure you also teach them to use utensils, too.

Tonight’s Homework

  • Stay on the diet.
  • Prepare any food you need to for tomorrow.
  • Cook a a new recipe.
  • Pack your snacks.
  • Write in your diary.
  • Visualize your smaller butt.
  • 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.

Day 6 – The Round 28-Day Diet

If you are just STARTING the DIET, go back to Day 1.

Welcome Back Round Dieters!

It’s time to summarize all you are doing on the Round Diet.

Here’s a Round Diet summary:

  • Follow the Round Diet Menu Choices from Days 4 and 5.
    IMG_3115
  • Eati3 meals and 3 snacks, 2 to 3 hours apart, every day.
    cucumber_circles2
  • Drink a lot of water and saying no to adult beverages.
  • Shop for Round food around the edges of the store, in a circle, or roaming freely through your local Farmer’s Market.
    len_produce3
  • Notice how easy it is to see what is healthy food and what is not by looking for foods that Mother Nature grew in a Round shape.
    IMG_3859
  • Prepare your own meals and snacks using fresh Round ingredients, including herbs and spices.
  • Use Round cooking methods, like baking, braising, broiling, boiling, grilling, steaming or roasting.
    chicken_whole_cooked2
  • Take snacks with you no matter where you are – especially if you are away from home for more than 2 or 3 hours.
    A_SNACK-APPLES
  • Follow a Roundercise Routine, minimum 30 minutes Sweaty (aerobic) exercises 5 days a week, 2 to 3 days of 45 minutes of Shaping (strength training) exercises a week, along with 8 hours sleep a night, taking naps when needed, and taking the time for a bubble bath, a meditation, or just a few quiet moments for yourself.
  • Visualize as often as you can, even taking time to draw them and add them to your diet diary — like this one below where you can imagine your greedy, helpless fat cells shrinking from your powerful visualizations.
    fatcell_EVERYCELLFORHIMSELF
  • Write in your Round Diet Diary — every day, tracking every morsel that passes your lips, jotting down how you feel, and all the other Round Diet Diary details that entail your Round eating day.
    DIET_DIARY_LOG
  • Read your Round Diet Diary and 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.
  • Say affirmations out loud throughout the day to help you feel the power you hold within yourself to be any size and shape you desire.
    MONA_AFFIRMATION
  • Look at the picture of your slimmer self that you put on the fridge or mirror to keep you inspired and focused on your goal – a smaller butt that fits into your smaller jeans.
  • Know that if you want it, you can have it!

Prepare for the Week

RECOMENDATIONPick your favorite meals and snacks from the Menu Choices from any day of the diet so far, or choose new ones you would like to eat more than once this week.

Buy, 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 — show off Round food, like apples and lemons in bowls to brighten up your kitchen or dining room table.

Cook at least 2 days of meals ahead of time. Pick 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.

Try Flavorful Extra Round Favorites

eggdish_arty_border

Life is art and so is breakfast

Hot sauce on eggs, beans, and any vegetables.
Soy sauce on vegetables and any Animal Round foods.Salsa on an omelette, chicken, fish, beans or a salad.
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.
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.
Homemade, delicious All aRound Salad Dressing.

Roundercising is key to a firm and shapely body

BLOG_TREE_DIANA_SKATESYou should still be following a Roundercise routine like the one below — through the weekend. If you are having trouble finding time, a place, a buddy or anything else, I urge you to at the very least find a workout DVD you can do at home.

Jump or Roll Like Me

You can be like me and jump on a rebounder in the and go for an old fashioned roller skate in the afternoon.

For rebounder and other workout videos, check out RoundTV.

ROUNDERCISE_ROUTINE

Create Active Habits

  • Make time for Roundercising by planning ahead and ignoring your own library of excuses.
  • 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.
  • Refer to Roundercising to get more ideas about Sweaty and Shaping exercises.

Roundercising Tips

  • Eat a banana & drink up to 1/2 a cup of coffee 15 minutes before doing Sweaty or Shaping Roundercises.
  • Hydrate yourself with water or a sports drink often while working out.
  • Try different Roundercises until you find ones that work for you.
  • Do exercises you enjoy and know that variety is the spice of any Roundercising life.
  • Set realistic goals by taking small steps, rather than training like an Olympian and burning out or giving up before your body has a chance to surprise you and others with its new slim and shapely sexiness.

fatcell_FAT_LIPSTICKOdd Tips & Things You Should Know

  • It’s what you eat most of the time―not some of the time that matters most.
  • The instant you start the Round Diet you are on your way to changing your view of food, and becoming as beautiful as the food you eat.
  • Take time over weekends to shop for and prepare food for the next week, such as stocking up on healthy Round snacks, hard boiling eggs and cooking all the chicken you will need for the week.
  • Know that you will succeed and do not let anybody tell you otherwise–especially if you have a voice like the loud one inside my head. Know that it is never too late! If you falter on the diet, start over again. If you mess up one meal or a full day, start over again. It is not easy, but knowing you can do it in the end will make a difference. Commend yourself for evolving your eating skills with the Round Diet, even if you eat in an unRound way once in a while.
  • Take a walk after dinner for 20 minutes–it all adds up and your body will love you for it.
  • Use technology like messenging, emailing, texting, blogging, Tweeting or your calling on your cell phone to keep in close touch with your diet buddy.
  • Add hot sauce or hot peppers to any Round food for extra flavor.

Tonight’s Homework

  • Check off last night’s homework
  • Write in your diet diary
  • Visualize
  • Take a bubble bath
  • Get 8 hours sleep
  • Be proud of yourself!

Day 5 – The Round 28-Day Diet

If you are just STARTING the DIET, go back to Day 1.

Now that your body is being nourished…

…with healthy Round foods cooked in healthy Round ways, you are likely feeling cleansed and notice that you now look at food differently. This makes your eating choices easier. From now on if all you did was shop for, buy and eat food with a natural Round shape, you would make a huge difference in the size of your butt, the size of jean you can wear, in addition to feeling healthy inside and out.

01_banana_whole_sliced01_fancy_appletomatosbigger01_pepperspeapods01_sushi_avowarpasianware_round301_raisions_on_ounceshotglas2BLOG_ARTICHOKES COOKINGBLOG_CUCUMBERS_STUFFEDBLOG_ROUNDFOOD2grapes_by_Lakeasianware_round_foodsplated_avo_rice_lime01_pepperorangegreenartichoke_sauce_top_view01_platingdesignsliced

Start to notice Round food everywhere!

By now you should know what is healthy Round food is and what is not. This diet, or way of eating, is all about changing your view of food and your relationship to it and eating as Round and nutritiously as possible in a world of confusing and enticing food choices! It means eating healthily without being a fanatic about calories, food labels, glycemic index, sugar content, breakdown of good and bad fats, cholesterol or sodium…but you will need to know the difference between a circle and a square.

Be able to recognize Round Foods

These Super, Sliced and Animal Round foods like these are healthy Round foods that you should eat most of the time, dieting or not.

Fresh tomatoe Blueberries banana_istockcolorThree eggs three walnuts isolated on white

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

istockpizza istockcookieTwo Bagels

Try these Round Diet Favorites

  • Sunnyside Egg Salad for Breakfast
    JOBTRAIN_best_overeasy-disje
  • Radicchiolously Tasty Salad for Lunch or Dinner
    jobtrain_radichio-salmon-salad
  • Potato Circles for a snack or side dish. These potatoes will taste as good as any French fry without all the bad-for-you greasiness.
    cooking_potato_circles
  • Artichokes, boiled with the lid off for 20 minutes, drained and eaten with a creamy citrus sauce: 1 tablespoon plain yogurt,1 teaspoon Dijon mustard and a squeeze of lemon juice.
    BLOG_ARTICHOKES COOKINGLet’s get right to it — Bon Apetit!
  • By now I hope you are cooking at home, preparing foods ahead of time, storing snacks and meals for later and eating food you bought at your local Farmer’s Market. If your pantry is low on Round Diet food, then I suggest you get out and get the food you need for the week. Don’t be scared, be prepared!

What to Eat Today

Today you get to eat from the below menu choices, which are very much like what you ate yesterdaywith added spices and herbs for fancier flavors.

MONA_BLOG_VIDEO2Check out yet another Round Diet video, Eating Round on Day 5 – my beautiful daughter shows you what she ate on Day 5. Note that she is not on a diet to lose weight, but to show you how to eat on the diet as well as noticing how slim she is after eating this way her whole life.

But first…have you been exercising?

RECOMENDATIONRemember to work out, walk, run, go to the gym, or anything to get moving an hour a day. Remember that your 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 each of the five types of SSSSSexy Roundercises.

color_TipsIf you are having trouble getting into the swing of exercising, invite someone to be your Roundercise buddy & surround yourself with supportive people. Practice exercises at home or the gym with your kids like I do with my daughter. By supporting her, she supports me. As Martha Stewart would say, “That’s a good thing.”

Today’s Menu Choices and Flavor Ideas

Breakfast: Choose a new breakfast choice or stick with the one you chose yesterday — and be creative with spices…it’s all about the flavors and spices

  • 1/2 cup oatmeal with 1/4 banana mashed during cooking or sliced as a topper and a sprinkle of cinnamon
  • 1/2 cup any berries with 3 ounces plain low fat yogurt and a sprinkle of shopped fresh mint leaves
  • 2 poached or boiled eggs with 2 slices tomato and 1/4 avocado
    BLOG_BREAKFAST_EGG
  • 3 whites only egg omelet with 1 ounce lean ham, a sprinkle of scallions and chopped fresh basil
  • 2 ounces tofu with 1/2 cup snow peas and 1/2 cup cooked bok choy with a sprinkle of soy sauce, Chinese Five Spice and a dash of freshly grated ginger
  • 1 slice whole grain toast with 1/4 avocado, 1/2 teaspoon chopped red onions, and a squeeze of lemon or lime and a dash of salt

Lunch: Choose a new one or stick with the one you chose yesterday — and try different greens and fresh herbs like basil and cilantro

  • Shredded red cabbage, Napa cabbage, radicchio, iceberg lettuce, topped with cooked salmon or chicken — all that you can make ahead of time, store in containers and mix up for lunch during the week.
  • Spinach salad with 1/4 avocado, 1/2 red pepper and 1/2 tomato, one crumbled hard boiled egg and a sprinkle of 1 teaspoon of chopped walnuts
  • Any kind of lettuce salad with 3 ounces boiled or broiled chicken with chopped celery, 1/4 cucumber, 1/2 shot glass sliced almonds, thinly sliced radishes, chopped mushrooms, 1/2 teaspoon lemon zest, and a topper of 1/2 teaspoon of sunflower seeds.
  • Dark mixed lettuce salad (like Spring mix) with 1 sliced hard boiled eggs, 1/4 red pepper, 1/4 sliced cucumber, 6 cherry tomatoes, 1/4 avocado and chopped fresh cilantro and basil.

Dinner: Choose the same or a new protein, along with your first side dish and your second side dish. You are now noticing the Roundness of the food you are eating — and how easily you can tell what is healthy food and what is not.

Choose your protein (3 ounces broiled, braised, baked, grilled or poached): If you are a vegetarian, skip this section and eat more beans, soy and whole grains.

  • Lean beef
  • Chicken
  • Fish: Halibut, flounder, salmon, sole, tuna, trout, clams or shrimp
    BLOG_RAW_FISH2_BORDERjobtrain_radichio-salmon-salad
  • Cornish hen
  • Lean pork
  • Turkey breast or skinless turkey leg
  • Tofu
  • Beans

Choose your first side dish (steamed, roasted or boiled): Try a new method of cooking, like steaming snow peas or roasting asparagus.

  • 1/2 cup asparagus
  • 1 cup broccoli
  • 1 cup green beans
  • 1 cup snow peas
    BLOG_SNOW_PEAS
  • 1/2 cup eggplant
  • 1 cup cauliflower
  • 8 asparagus spears
  • 1 artichoke
    BLOG_ARTICHOKES COOKING
  • 1/2 onion
  • 1 large tomato
  • 1/4 cup corn or peas
  • Endless greens, like lettuce — make a bed of shredded greens and cabbages and stack your protein and side dishes on top for a low cal, yet high mound of food.

Choose your second side dish: For an itty bitty bite of any of these items, use a shot glass to measure the portions to add your dinner meals.

  • 1/3 cup brown rice cooked in fat-free chicken, beef or vegetable broth
  • 1 whole wheat tortilla, steamed or as is
  • 1/2 sweet potato, cut into bite-size chunks and baked at 400 for 20 minutes

RECOMENDATIONIf you need more chewing time: Add a cup of any leafy greens on your plate. For instance, use the greens as a bed to layer your meal choice on, which is also a great way to make your plate attractive and Iron Chef and Top Chef-like. You can also chew slower, which is a good idea anyway since it takes your brain 20 minutes to know you ate and are no longer hungry.

Snacks: Choose one item per snack (3 snacks per day between meals)

  • 1 apple or banana or peach or orange or 3 figs sliced and eaten one-by-one with your hands
    BLOG_FIGS_NEW_border
  • 1/3 cup blueberries or 1/3 mango or ¼ cantaloupe or 1/3 cup berries or 15 grapes
    grapes_by_Lake
  • 12 almonds or 6 walnuts or 8 olives or 1 hard-boiled egg (these are high protein snacks that are great to eat after a workout so you can tone up those muscles for a sexier, fat-burning shape that looks great in a small pair of jeans.
    BLOG_ROUNDFOOD2SNACK_EXAMPLESborder
  • Handful of mixed vegetables, like celery, carrots, cauliflower, bell peppers, green beans, cucumbers, or mushrooms

What to Expect Week 1

Getting Started and Holding Strong

Getting through the first 3 days are hardest, at least for me. You will be eating less food, and likely different food. All those little voices urging you to eat your usual comfort food will do their best to lure you back to their comfort zone. This is where I will call upon you to be strong!

Bananas are Magically Round

Bananas are Magically Round

When Hurry-it-up Temptations Occur

Some of you will be tempted to starve yourself or take diet pills, but do not give into any instant gratification needs. Your body can outwit you by going directly into fat-hoarding mode. Starving yourself only leads to your body fattening itself up for the next famine. Taking what you think is a magic pills will take a toll on your liver and kidneys and heart, and it will be too late when it happens. This is where I urge you to eat 3 small meals and 3 small snacks everyday, 2 hours apart.

Getting Caught without Food

If you are not used to eating every two hours, you may find yourself out and about without the right food to eat. For instance, it may be time for a snack but you might be caught in traffic, or a meeting runs too long or you find yourself somewhere without a Round snack food. This is where I’ll emphasize how important it is for you to plan ahead by making sure you shopped for and prepared the food you need for each day ahead of time.

Flavors For the First Time

You will know you are on this diet when food tastes extra flavorful. You will be able to enjoy the real taste of the food you eat. And that is just the beginning. Wait until you have a chance to experiment with herbs and spices that make real Round food taste super delicious.

color_importantMake sure you get plenty of sleep and take time for yourself like taking a bubble bath. Being tired and unbubbly can cause binging.
Take a nap, if you can, during the day to allow your body to refresh itself.
Expect the most out of life — all while being patient and focused and able to enjoy every moment on this planet.

Tonight’s Homework

  • Check off last night’s homework: Make sure you did last night’s homework.
  • Write in your diet diary: Continue writing in your diary.
    • You can make your own Round Diet Diary with this Round Diet Diary food intake form that you print, copy, and put into the binder of your choice.
    • If you choose to draw your visualizations, use a blank page and insert it into your diary.
  • Visualize and affirm: Continue to see your fat cells and yourself as getting smaller every moment of every day.
  • Make Roundercise plans: Are you on a Roundercise plan? Have you gone to the gym or found a DVD to dance to in your living room? This is important if you want to reshape and slim down your body. Before the day is over, take the time to get in a long and personal best Roundercising hour of aerobic exercise — even if it is just a brisk walk or running on a treadmill. As you know, my favorite is rebounding on a mini-trampoline. But fine something that works for you.
  • Call your diet buddy: If you have a diet buddy, call them now and see who calls who first. On at least one day this week, meet at a gym, park or somewhere to workout together.