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Your Diet Starts Tomorrow

Get Ready to Diet

Today I’m going to talk about transitioning from the 2-Weeks Quick Results Diet to the Round Diet. If you have The Round Diet book, read Round 7.

If you are Coming from the 2-Week Quick Results Diet

Ease into eating any fruits — start with blueberries or unsweetened applesauce.

Drink lots of water and go for a walk in the morning and do some other form of exercise at home (see videos below).

Go food shopping on a day like a Sunday so you have all the ingredients and baggies or containers for snacks and lunches on the go.

All Round Dieters — Prepare food in bulk on a Sunday

Broil or bake a bunch of chicken, chop cabbages and lettuces, mix them, and then store the mixture in a container in the fridge for salads during the week — like a chicken salad. Make snacks ahead of time and store in baggies or small containers. If you are doing this with your daughter, a friend or just by yourself, have fun making containers full of ready-to-eat or heat food. Feel very organized and proud of yourself for eating healthy and taking care of yourself.

It’s time to get prepared and choose what you will eat for the week. You get to eat 3 meals and 3 snacks every day! If you want to get the complete effect of Round eating, you should read my book. If not, you can probably find the same information somewhere on my blog.

On this blog you can also find a free day-by-day 28-Day Round Diet, where you will find links to each day. I’ll show you what to eat and other habits to change so that you can be a more well-Rounded eater.

PICK YOUR SNACKS AND MEALS

SNACKS

Eat 3 snacks a day

Choose snacks for each day from the below list. You will eat these between meals.

1 apple or banana or peach or orange, or
1/3 cup blueberries or 1/3 mango or ¼ cantaloupe or 1/3 cup berries or 15 grapes, or
12 almonds or 6 walnuts or 8 olives or 1 hard-boiled egg, or
Handful of mixed vegetables, like celery, carrots, cauliflower, bell peppers, green beans, cucumbers, or mushrooms, or
1 ounce dark chocolate, 6 raspberries, 1 pecan and 1 glass of water followed by a candlelit bubble bath — a most relaxing way to eat dessert, or
1 glass of white wine or a white wine spritzer (white wine and plain soda on the rocks with a squeeze of lime)

Those of you just coming of the 2-Week Quick Results Diet might be looking forward to a glass of wine, but remember that 1/2 a glass might be plenty at first. If you do decide to drink a glass of wine, it can be you last snack of the evening. You can drink red or white wine, along with a white wine spritzer. Save the hard liquor to very special occasions, and not while you are on the Round Diet — you will be in healthy eating maintenance mode soon enough.

BREAKFAST

Choose one Round meal

1/2 cup oatmeal with 2 chopped walnuts and 10 raisins, or
2 poached or boiled eggs with 2 slices tomato, or
2 egg omelet with 1 ounce lean beef or ham, or
2 ounces tofu with 1/2 cup snow peas, or
1/2 slice whole grain toast with 1/4 avocado and a squeeze of lemon

LUNCH

Choose one Round meal

Spinach salad with 1/4 avocado, 1/2 red pepper and 1/2 tomato, or
Chicken salad with celery, cucumber, 1/2 shot glass sliced almonds, or
Dark lettuce salad with crumbled egg, 1/2 red pepper and 1/2 tomato, or
Light lettuce salad with 3 ounces tuna, celery, 1 tablespoon red onions, 1/2 tomato

Add lettuce, cabbage, radicchio, spinach, greens, celery, chives, and sprouts to any meal. Chop it up ahead-of-time and store the mixture for salads later in the week. make a bed of salad on a plate, add fish or chicken, and top with diced fruit and a sprinkle of fresh herbs like cilantro.

DINNER

Choose one Round meal

3 ounces salmon with 1 cup sliced asparagus spears and any leafy greens, or
3 ounces lean beef with 1 cup green beans and any leafy greens, or
3 ounces halibut with 1 cup broccoli and any leafy greens, or
3 ounces chicken with 1 cup cauliflower and any leafy greens, or
3 ounces lean pork with1 artichoke and any leafy greens, or
3 ounces tofu with 1 cup of bok choy and a handful of snow peas

Add lettuce, cabbage, radicchio, spinach, greens, celery, chives, and sprouts to any meal.
Add 1 or 2 shot glasses of brown rice to any meal.
Try hot sauce, mustard or salsa for spice.

Good luck! Until next time!

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Happy New Year — All Year!

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Here’s to You and Your 2010 Body! It’s a new year and time to get into the best shape you can. Now is the time to instill Rounder, meaning healthier, habits so you can be slimmer, healthier and slip into … Continue reading

Which Body Shape Are You?

Shaped like an Apple

You have broad shoulders and narrow hips, your bust is larger than your hips, you carry most of your weight around your midsection, your chest and bust are large for your frame, and you likely have slim legs, hips, and butt.

To reshape your body and look as curvy as possible, you will want to tighten your core, and add some shape to your butt and thighs.

Try exercises like Pilates, lunges, stair climbing, hiking, interval training, skating, and rebounding.

Celebrities with an apple shape

Tyra Banks, Elizabeth Hurley and Winona Ryder

Shaped like a Pear

You’re a bit wider on the bottom than you are on top, your hips are larger than your bust, you carry most of your weight on your hips, thighs, and butt, your neck and shoulders are slender, and you likely have a flat tummy.

To reshape your body and look as fit as possible, you will want to tone your arms and shoulders, and generally workout to get tighter all over.

Try exercises like circuit training, strength training with light weights, yoga, pushups and brisk walking.

Celebrities with a pear shape

Jennifer Lopez, Mischa Barton, Jennifer Love Hewitt, and Kelly Clarkson

Shaped like a Stick

You’re body is stick straight with very few curves, your upper body is proportionate to your lower body, you have an athletic body and toned arms, and you most likely have great legs.

To reshape your body and look as healthy as possible, you will want to add more shape to your waist and sculpt your glutes (also known as the butt).

Try exercises like crunches, Pilates, weight training to add lean muscle mass to your butt, and upper and middle back exercises for a stronger looking frame.
Celebrities with a banana shape

Gwyneth Paltrow, Kate Bosworth, Demi Moore, Kate Hudson, Cameron Diaz, and Keira Knightley

Shaped like an Hour Glass

Your bust and hips are almost the same measurement — but are larger compared to your waist, and your body looks proportionately curvy.

To get your body looking as good as an hourglass body can look, you will want to add full-body muscle tone and shape up your arms and legs.

Try exercises like overall body toning with weights, interval training, calisthenics, and pay extra attention to toning your extremities (arms and legs).

Celebrities with an hour glass shape

Jessica Simpson, Kate Winslet, Marilyn Monroe, and Salma Hayek

Unflappable Arms and a Tight Tummy

One Arm Dumbbell Curls for Unflappable Arms

One Arm Dumbell CurlsYou will need: 5 to 10 pound dumbbells, cans of food, sacks of sugar or rice, or go to a gym.

  1. Sit down with your feet firmly planted on the ground — your back straight.
  2. Hold one dumbbell in your left hand — your palm facing up.
  3. Bend your arm into a right angle.
  4. Rest your elbow against your waist. You are now ready to curl.
  5. Inhale, keeping your palm facing up, and raise the dumbbell towards your shoulder.
  6. Exhale as you slowly lower the dumbbell to the starting position
  7. Repeat 12 times and work up to a set of 20 repetitions.

Belly Crunches for a tight tummy

You will need: A flat place to lie down — anywhere!

  1. Lie on your back and push the small of your back into the floor or surface.
  2. Place your hands behind your head — stretch your elbows back.
  3. Raise your legs and cross them in the middle. You are now ready to crunch.
  4. Inhale as you lift your upper body to the sky or ceiling.
  5. Exhale from the bottom of your belly as you slowly lower your head to the floor or surface.
  6. Repeat until you cannot repeat it anymore.
  7. Rest for no more than 30 seconds.
  8. Do it all over again for three more sets.

Day 27 – The Round 28-Day Diet

Feel Satisfied and Less Insanely Hungry

Now that you are eating two to three hours apart, you should no longer feel insanely hungry. You are now feeling the joy of keeping your body continuously fed and satisfied. This is a Round habit worth carrying with you for the rest of your life.

Remember Your Ultimate Goal

Although 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.

Like the fisherman who teaches you how to fish so you can eat for the rest of your life, the Round Diet teaches you how to see food differently so you can be fit and healthy for the rest of your long life. You can now take your new Round view of food and apply it to losing more weight or maintaining it. Stay tuned on that…

Enjoy Each Bite

You 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

At 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. Should 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.

Morning Coffee or Morning Dessert

The taste of coffee gets lost in all those extra flavors and syrups that add up to extra calories — which adds up to more pounds on your body. For instance, a Frappuccino can add up to 680 calories and a pumpkin spice latte has 410 calories in it.

Sugary Coffee Drink or Smaller Butt

You get to ask yourself a question. Do you want to start your day in a sugary daze, move into a sugar low slump that makes you crazy hungry? Or, do you want to start your day with a healthy cup of fairly plain coffee or a cup of tea so that you remain calm and energetic for your busy day? Which will lead you to your goal?

Sugary daze or energetic calm? Your choice!

Ways to enjoy a Rounder cup of Coffee or Tea

  • Brew your own coffee at home, so that you can be in control of what goes in it. You’ll save time, money, and a paper cup, plus you’ll have a better chance of shaving inches off your butt.
  • Add vanilla or almond extract to your coffee while it’s brewing or just a few drops in your cup of coffee for a delicious fat-free flavor.
  • Add a sprinkle of cinnamon to your coffee grinds before brewing to infuse calorie-free flavor into your cup of java.
  • Learn to enjoy your coffee black, or with a bit of skim milk instead of cream.
  • If you must add something sweet, add a drip of honey.
  • Make coffee the night before and drink it chilled over ice on a hot day.
  • If you do go to a coffee shop, avoid flavored lattes. If must order one — like for a special occasion — make sure you specify just one or two pumps, hold the whipped cream and if you order a latte or cappuccino, ask for skim milk.
  • Switch from coffee to tea. Green tea has less caffeine than coffee, is packed with antioxidants, making it a healthy way to get your morning caffeine.
  • Drink only one cup of coffee a day!

As beautiful as she Eats

Padma Lakshmi, model and Top Chef host, is as beautiful as she eats! These are a few of her favorite snacks that also happen to be very Round!

  • Dried Round Fruit: A handful of raisins, cranberries, or sour cherries that she can take with her wherever she goes.
  • Super Round Whole Fruit: One orange or grapefruit sliced into thick rings, drizzled with honey, and sprinkled with cinnamon.
  • Sliced Round Food: Cucumber spears dusted with salt and chili powder and a bit of lime juice.
  • Sliced and Animal Round Food: A dollop of guacamole rolled in a thin slice of turkey.
  • Super and Extra Round Food: A handful of pan-dry-roasted hot almonds, sprinkled with dill weed and fleur de sel.
  • Super Round Food: Boiled peanuts with a tomato-and-coriander salad, which can be served in lettuce cups.
  • Animal and Extra Round Food: Deviled eggs, with half the yolks removed, the remaining folded with nonfat yogurt and seasoned, then stuffed back into the whites.
  • Sliced, Animal and Super Round Food: Jalapeño chili rellenos made with egg whites and mushrooms and sprinkled with feta, then oven-browned.
  • Super Round Food: Edamame beans, which can be bought frozen, then warmed on the stove or in the microwave.
  • Animal, Sliced and Super Round Food: Cold poached shrimp tossed in a puree of mint, green chili, green apple, and salt.
  • Sliced and Extra Round Food: A savory smoothie made with cucumber, yogurt, salt, and mint leaves — based on an Afghani drink.
  • Super Round Food: Hummus on endive leaves with diced tomato and fresh parsley.
  • Super Round Food: Baked figs with balsamic vinegar and crushed black pepper.

Roundercise Your Face

The muscles in your face are no different than the ones in your arms and legs. If you don’t use them you will lose them! And we don’t want to lose face.

Try these two facial Roundercises to revitalize your face.

Relaxing Facial Roundercise

Flex your facial muscles by first contorting them, then completely releasing them. You will feel your facial muscles completely relax, which will help encourage the flow of clean oxygenated blood while increasing facial muscular strength — resulting in uplifted muscles and skin.

Cheek Pinching Roundercise

Pinch the apples of your cheeks just like grandma used to do. Use your thumbs and index fingers to grab small chunks of cheek and gently squeeze. Pinch all over your cheeks until each fleshy section is fully pinched and the apples of your cheeks are slightly flushed.

Tonight’s Homework

Now that there is just one days left, let’s take a look at you in the future, say a few food things about you, and take a close look at what your diary is telling you.

Visualize yourself in the future

How do you look? How do you feel? Are you remembering your new view of food? Write it down your answers in your diary.

Cleanse and Affirm

In the shower or in a bubble bath tonight or tomorrow morning, say affirmations to yourself — out loud. make this a positive sensory activity by using scented soap, like relaxing lavender, as well adding the light of at least 3 candles and the natural beauty of at least 1 beautiful flower like a rose or tulip.

Analyze Your Diary

After you write in your diary tonight, go back to day one and skim through it to see if you notice any patterns. After 28-days, you should see something like when you overeat and what preceded the feeling of “I need food. See what worked and what did not. What exercises did you start out with and what are you doing now? ” or “I don’t care if this cake is not on the diet, get out of my way I’m eating it!”

What else pops out? It’s all about you — for you — and your smaller butt!

Day 26 – The Round 28-Day Diet

MONA_MORNING_ROLLDay 26 and Counting

Yay! You have made it to day 26, which means you are 2 days away from instilling your new Round habits. This also means your butt is smaller and that you are that much closer to slipping into your smaller jeans.

Working Out in the Morning

It’s important to set time aside every day for your working out. A great time is the morning, when you first wake up — and maybe even to help you wake up. By make the morning your time to exercise you will find yourself much more energized throughout the day, as well as sporting an increased metabolism.

Of course, make sure you get your 8 hours of sleep so that you keep your immune system in tip-top shape, as well as maintaining your healthy, high energy, calorie-burning body. So get up tomorrow morning and give it a whirl, even if 15 minutes is all you’ve got to get this habit rolling.

TIP_SNOPERemember to drink a lot of water before, during and after your workout, so that you keep your metabolism running through the day even if you don’t have time to exercise.

One way to make sure you sip water all day, try using a straw. This is one of Bob Harper tricks, my favorite trainer on The Biggest Loser.

Good Round Foods to eat

If the below foods are not on your list of foods you are eating , try adding any of these healthy and delicious Round foods to your new way of eating.

Egg white Omelet

COW_CAMOWhy egg whites are so good: Animal Round eggs come from the Rounded Cow, and the amino acids in egg whites help build lean muscle that may in turn help rev metabolism.make it yummier with mushrooms and tomatoes or any vegetable you enjoy.

Oatmeal

COW_CAMOWhy it’s so good: Oatmeal is made from Super Round grains of  oats, and plain oatmeal has no added sugar and keeps blood sugar steady. Make it tastier with a dash of cinnamon and chopped nuts.

Sushi

COW_CAMOWhy sushi is so good: Sushi is Shaped Round — molded by human hands —  A piece of sushi has 30 to 40 calories and plenty of good-for-you protein, Avoid fried rolls or ones made with mayo.

Peanut butter

COW_CAMOWhy peanut butter is so good: Peanut butter is made out of  Super Round peanuts, and peanut butter has delicious healthy fats. Two tablespoons have 190 calories. Try on a slice of whole grain bread.

Beans

COW_CAMOWhy beans are so good: Beans are Super Round and are a great meat substitute—they’re only about 150 calories per 1/2 cup and full of protein, fiber and antioxidants. Add beans in soups and salads, or make some chili.

Plain yogurt

COW_CAMOWhy plain yogurt is so good: Yogurt is Extra Round, comes from the Round ed cow, and non-fat plain yogurt has fewer than 10 calories per tablespoon, versus 90 in regular mayo. Mix in mustard to create a spicy Dijonaise. Stir into tuna salad instead of mayonnaise.

Lemons

COW_CAMOWhy lemons are so good: Lemons are a Super Round a citrus fruit that’s fresh and zesty, and many people find that they prefer it to butter and dressings that cover up foods’ natural flavors. Squeeze lemon on spinach salad, grilled chicken, fish and veggies

Carrots

COW_CAMOWhy carrots are so good: Carrots are Sliced Round — can be sliced into circles form their natural grown shape — are low in calories (52 per 1 cup chopped) and a good source of fiber. They make the ideal snack if you like to nibble like a rabbit. Yo can eat as many as you want.

Hummus

COW_CAMOWhy hummus is so good: Hummus is made from Super Round garbanzo beans and Extra Round olive oil, which are high in healthy good fat and supplies protein as well. There’s no reason to be afraid of this healthy fat, in fact your body needs it. Try putting hummus on celery, broccoli and mushrooms. and eat it as a snack.

Edamame

COW_CAMOWhy edamame is so good: The part of the edamame you eat is green and Super Round. You get nearly 6 grams of fiber for 190 calories in a 3/4-cup serving, plus protein. Eat edamame when you crave something salty, like pretzels.

Dried fruit

COW_CAMOWhy dried fruit is so good: Dried fruit comes from undried fruit, and most fruit is either Duper of Sliced Round. Dried fruit  is packed with fiber and has barely any fat. Be aware that these little dried morsels have concentrated calories, so limit portions to 2 ounces. Eat dried fruit when you crave candy.

Shrimp

COW_CAMOWhy shrimp is so good: These little curvy Animal Round shrimp are 84 calories per 3-ounce serving, and shrimp has about two thirds of the calories of chicken and about half that of sirloin. Saute them with a little olive oil, snow peas, bell peppers, mushrooms, carrots and teriyaki sauce.

Tofu

COW_CAMOWhy tofu is so good: Tofu has only about 50 calories per 3-ounce slice, and you can barbecue it, stir-fry it, even use it in dishes like lasagna. You can freeze slices before defrosting and cooking to gives tofu the chewier texture of beef or chicken. Try a a simple vegetarian meal of tofu and spinach with soy sauce.

Salsa

COW_CAMOWhy salsa is so good: Salsa is made out of many Super and Sliced Round foods, and is rich source of the cancer-fighting substance lycopene. Use 2 tablespoons of salsa instead of sour cream to slash about 50 calories and 5 grams of fat. Put salsa on everything, like baked potatoes, omelets, salmon or use as a salad dressing.

Poached chicken

COW_CAMOWhy poached chicken is so good: This Animal Round food comes from the very Round chicken, and is a lean source of protein. You can quickly boil, broil, bake, braise, grill, or  barbecue chicken, and liven up the flavors with fresh herbs and spices.

Sweet potatoes

COW_CAMOWhy sweet potatoes are so good: This Super Round tater is king that won’t raise your blood sugar as much as eating a white potato will, and a medium sweet potato has about 115 calories. Try the Round Potato Circle recipe, or you can cut them into cubes and bake with a brush of olive oil and spices of your choice.

Baked apples

COW_CAMOWhy apples are so good: Apples are one of Mother natures best inventions. They are rich in fiber, and tastes delicious like apple pie when you bake or microwave halved or sliced apples with a sprinkling of cinnamon nutmeg.

Frozen fruit

COW_CAMOWhy frozen fruit is so good: Frozen fruit is a blend of Super and Sliced Round fruits that are nutrient-packed, naturally sweet, low in calories and filled with fiber and water to keep you full and satisfied. Keep frozen fruit in your freezer, and if you have kids — get them hooked on these frozen bites instead of the non-food substances that are making our nation fatter by the mouthful.

Green or herbal tea

COW_CAMOWhy green and herbal teas are so good: Tea is an Extra Round food that creates balance to any meal, and can soothe stress and prevent overeating. If sweets are your downfall, try a cup of hot vanilla tea or any tea.

What’s Coming

TEASERComing this Spring — a children’s version o f the Round Diet. Why? Well, as you know, never in the history of our nation has there been such an obesity problem. It is the first time that we can say that our children may not outlive us. And being that I began as a children’s book writer, I am excited to get back to my roots and help give kids a chance at a normal life.

My goal is to change kid’s view of food so that they know without a doubt that the fake-foods that come in shiny packages are not food at all. This book will be focused on healthy eating with the side affect being less obesity, less disease, and more hope for our kids. So stay tuned!

Tonight’s Homework

Now that there are only two days left on this 28-day Round holiday diet, let’s really drill these Round habits into our heads.

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