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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.

Brittany & The Round Diet

Diana’s daughter, Brittany, a product of Round eating her entire life, entertains you with her Round Dieting antics.

MONA_BLOG_VIDEO2

Day 4 – The Round 28-Day Diet

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

It’s your fourth day! Whoo hoo!

TOON_SALAD_GIRLGet ready for a bump in your Food Choices with added flavors, and learn about Round exercises, also known as Roundercises. All this so you can turn your body into a fat-burning, toned, shapely body that fits into smaller jeans.

By now you likely noticed that you are eating 3 small meals and 3 small snacks every day, rather than 3 old-fashioned, calorie-laden, heaping-helping squares a day. I imagine you recognize that you’re eating less food that may also be different food from what you were eating just a few days ago. You can see clearly see that eating healthy means eating real foods that Mother Nature grew in a Round shape.

At this point in the diet, you might even have a little voice in your head urging you to eat your usual comfort food. These voices will do their best to lure you back to their comfort zone, but you won’t let them.

This is where I will call upon you to be strong! Go ahead and say, “I am strong, my butt is getting smaller, I can stick with it.”

Today’s Plan

Choose from these flavorful Meal Choices

DietChallenge_oatmeal_jam_GOOD

A hearty and comforting breakfast

Breakfast: Choose one and be creative with 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
  • 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 one

color_TipsEat as much lettuce, spinach, greens, celery, chives, and sprouts as you want. Add more fresh herbs that you hopefully bought in the organic section or your local Farmer’s Market), and you can add up to 1 teaspoon of any light dressing. Also cut salad greens or cabbages into strips to make them easier and more interesting to plate into a fancy design for your aesthetic pleasure.

challenge1_chicken_salad

Chicken Lettuce Wraps

  • 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 a protein, your first side dish and your second side dish. As you cook and eat these food choices, notice their Round shape and take some time to plate your meals in a fun and playful way.

Choose your protein (3 ounces broiled, braised, baked, grilled or poached):

  • Lean beefBLOG_RAW_FISH2_BORDER
  • Chicken
  • Fish: Halibut, flounder, salmon, sole, swordfish, 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):

  • 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 artichoke
  • 1/4 cup corn or peas

Choose your second side dish:

  • 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

color_TipsIf 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. You can also chew sugarless gum.

01_blueberries_one_ounce_platedSnacks: Choose one item per snack (3 snacks per day between meals)

  • 1 apple or banana or peach or orange
  • 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
  • Handful of mixed vegetables, like celery, carrots, cauliflower, bell peppers, green beans, cucumbers, or mushrooms.

Pairing Round Foods with Extra Round Herbs & Spices

Use these herbs and spices to add flavor to your meals.

HERBS_SPICES

MONA_BLOG_VIDEO2See my daughter’s video, Day 4 of the Round Diet, and see her cook little potato circle sandwiches. It’s good to see her cooking on her own, and really helps with missing her being in my nest — my emtpy nest.

Dieting on a Sunday

EXAMPLEHere’s an example of Dieting on a Sunday, or a Monday or any day of the week. Notice that eating is just a part of the Round Diet, it also involves relaxing, getting rest, laughing, using the power of visualization, Roundercising and changing how you look at what is food and what is not. Anyone can eat healthier once they know Mother Nature’s Round Code and how to pick healthy foods by their Round shape.

How’s your Diary writing going?

DIET_DIARY_LOG

Example Round Diet Diary

If you are keeping a diary, take a trip back to the beginning and read it through. You may not notice anything yet, but soon you can easily detect patterns in your eating.

For instance, you might notice that you eat well in the morning, but come 3 o’clock and you get the urge to chow down. Knowing this information can help you understand so you can become aware of your patterns, which is the first step to changing them.

Consider it a small hurdle that you can jump over so you can fit into those small jeans you bought but cannot slip into above your knees.

REMINDERIf you still need to take a snapshot of your “before” self, now would be a good time to do so. You will then be one step closer to comparing your before photo with your after photo. You will be glad you have the before picture.

What is a Balanced Roundercise Routine?

MONA-DIETING_SIZES-YOU2A balanced Roundercise routine is a blend of Sweaty, Shaping, Stretching, Spiritual, Sleeping exercises, and a weekly day of rest.

A 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.

Work your body

BLORT_ROLLINGleft

If you want to speed up the Rounding down process, you need to exercise. Try going to a gym, climbing stairs, following an exercise video, or pumping your muscles in the old fashioned, tried and true calisthenics so that you have some resistance training in your balanced Roundercise routine.

Here’s a Roundercise routine that you can follow for the next 7 days. The idea is for you to get in the habit of being more active, along with finding exercise that work for you — that you enjoy!

ROUNDERCISE_ROUTINE

Start Roundercising

The strategy behind Roundercising is a mixture of my outdoor tree-climbing, mountain-hiking, roller-skating and bodybuilding lifestyle. I discovered five types of Roundercises that either move your body in a circular motion, use Round shapes such as balls or wheels, increase healthy circulation inside your body, balance your body with your mind, relax your whole being, or Round out your muscles to create a curvier, sexier, and more fit physique.

CAAUTIONConsult with your doctor before Roundercising. Side affects may cause you to feel more energetic, along with enjoying less fat clinging to the inside of your body or jiggling on the outside of your body. You are likely to live longer, so be aware that you may need to plan your life and retirement accordingly.

Roundercise 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.

RECOMENDATIONIf you cannot get to a gym, try using a CD or DVD, like one of the many choices from Joanie Greggains, one of America’s favorite health and exercise personalities.

Check out Joanie’s Store.

Feel Empowered

Something I did back in my bodybuilding days when I was dieting for a show was to let the feeling of hunger motivate me. I’d walk around feeling the power I had over my body. I did not allow my mind or stomach to entice me into old habits and I always kept my eyes, both eyes, on the vision I saw of myself standing on stage being judged from head to toe.

It is time for you to feel the power everyone owns and can tap into so they can look and feel as good as Mother Nature designed us to be. So dig deep, you are on a roll. And, if you slip and eat the wrong food, that does not mean you ruined the entire day. Consider your next meal or snack a start over, and know that it is what you do most of the time, not some of the time that matters most. No guilt. Just move on.

Tonight’s HomeworkATTRACT_COWS

  • 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: Before the day is over, decide when and how you will be Roundercising. Don’t be scare, be prepared!
  • Call your diet buddy: If you have a diet buddy, call them now and see who calls who first.

Contact Diana (The Round Lady)

Have a comment, question or need advice? Go ahead and make a blog comment or email Diana at RoundDiet@yahoo.com. She will get back to you right away–in Round time.

28-Days of Rounding Down

DIET_INSTRUCTIONS2Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14 | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21 | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 NEW | Overview

Day 3 – Round 28-Day Diet

MONA_SMALLER_BUTT_ROUND_THO

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

It’s your third day!

As with any new habit, the first 3 days are the hardest. So hold on tight, get through today and you will be rewarded with an easier 4rth day. You are likely feeling hungry and the weekend is coming. What will happen when all those eating cues come pouring in with the mere sight and smell of any number of foods that might barrage your senses and make you feel too weak to give in to what ever makes you eat too much, too fast, too often. When this happens, picture yourself in your your smallest jeans and ask yourself if eating the wrong food is in alignment with your goal.

LEAN_ONMESomething else to think about if you do not have a diet buddy to help support you is to find a Diet buddy. Many people find that having somebody to call who is struggling with eating woes as they are, is rather helpful.

color_TipsAt any time, refer to Day 1 to get started with your first 3 days of menu choices and more (also watch a video for Day 1, featuring my delightful student daughter, along with referring to Day 2 where you will eat the same, use recipes, workout more and visualize your fat cells shrinking.

Today’s Plan

By now you are likely noticing that the Round Diet is more than just eating healthy Round real foods that Mother nature grew in a Round shape. This is more of a way to see food, eat food, enjoy the journey and have fun with getting into the shape you want to be in.

Choose from Day 1’s Meal Choices

Today you will continue eating from the same Meal Choices as Day 1. So keep eating like you did the last 2 days! And if you did not shop for enough meals and snacks for this third day, make it a priority as early in the day as possible. If you are feeling confused about Round Food, refer to the Round Code that also explains what Round food is and why it is so Sassy!

color_importantRemember to prepare snacks and meals ahead-of-time! Also, when you are eating these delicious snacks, eat them slowly, such as grapes one at a time–to really tast their flavor. Or, eat snack on fresh snow peas, a staple of mine, many stores now carry them in resealable bags. One of the ways you will know your taste buds are normalizing is when you eat a snow pea or a carrot and it suddenly tastes sweet and extra delicious.

Recipes from my favorite Celebrity Chefs

Giada De Laurentiis

Giada De Laurentiis

Cook a delicious dinner recipes from Giada De Laurentiis.

Salmon with Lemon, Capers, and Rosemary

Roman-Style Chicken

Bobby Flay

Bobby Flay

Cook up a Bobby Flay dish for spicy flavors and a fresh take on what you may think are ordinary foods.

Spicy Pumpkin Seeds

Grilled Shrimp in Lettuce Leaves with Serrano-Mint Sauce

Alton Browm

Alton Browm

Prepare food like Alton Brown, the mad scientist of cooking.

40 Cloves and a Chicken

Grilled Salmon Steaks

Jennifer Carroll

Jennifer Carroll

Be a winning chef like my favorite female contestant, Jennifer Carroll on this season of Top Chef!

Salmon with Jalapeño Emulsion Lemon, Garlic, Shallots and Parsley

Bryan Voltaggio

Bryan Voltaggio

Be a winning chef like my favorite male contestant, Bryan Voltaggio, on this season of Top Chef!

Poached Black Cod, Carrot and Ginger Purées, Daikon Radish Sprout

Keep Burning Fat

Continue with a walk or another form of aerobic exercise like running, biking, skating, rebounding, using a gym aerobic machine or taking a class of any sort for a minimum of 30 minutes and a maximum of 2 hours–1 hour is best in the beginning. Do not push yourself too hard — this is not a race. Also know that if you just ate a full meal, feel free to talk a walk and hold off on the running.

Teaser: Get ready to take a trip to a gym this weekend! You will learn that exercise increases your metabolism and that even a little bit of strength exercises burn fat while you going about your day.

SNACKS_ARE_KEY

Snack at a Movie

For many people going to the movie theater means fighting the urge to eat buttered eat popcorn and other unmentionables. What I do is bring my own snack, in a baggie or air-tight container. For instance, one of my favorites is to bring grapes, blueberries or kumquats.

WRITE_IN_DIET_DIARYWrite in Your Diary

To be the best Round Dieter you can be, you will need to keep a diet diary. To keep your own diet diary, follow these steps for each snack, meal and morsel that passes your lips.

  • 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 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.

Visualize Daily

MONA_AFFIRMATIONImagine yourself with a smaller butt, wearing your smallest jeans, and joining your friends at a holiday party where everyone tells you how great you look! What will you say. How much will y0u enjoy it?

Put these affirmations on your fridge or mirror and say them out loud daily! Your brain will begin to believe what you are saying and your body will move in that direction. You have nothing to lose by visualizing and only a lot to gain…an inner strength you will be able to use in all areas of your life.

  • At any time you can refer to the Visualization posts on this blog.
  • Know that you deserve to be a beautiful as a peach and as healthy as a bowl of fresh organic blueberries that also happen to be the best food on the planet to keep your brain from aging. And yes, the earlier you take charge of the food that enters your one and only body, the longer you are likely to live and the better you will look while living your healthy and full life.

Tonight’s Homework

  • Check off last night’s homework: Make sure you did last night’s homework.
  • Write in your diet diary: Make sure you are writing in your diary. This will come into play later and tell you a lot about what you eat, when you eat, and why you suddenly want to over eat.
  • Prepare to go to a gym: Go to a gym tomorrow, if you can. If not I will have a few alternatives, but it won’t be the same.
  • Find a diet buddy: Ask a friend, co-worker or family member to join you on this diet. It is never too late. If not, try an imaginary friend, somebody you may even know. For instance, you can ask them for support and then imagine what they would say. Your mind is a powerful thing! What’s the difference…especially if it works!

Contact Diana (The Round Lady)

Have a comment, question or need advice? Go ahead and make a blog comment or email Diana at RoundDiet@yahoo.com. She will get back to you right away–in Round time.