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Day 25 – The Round 28-Day Diet

MONA_ON_A_ROLLToday is all about Roundercising.

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

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

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

Energize Yourself

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

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

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

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

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

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

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

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


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

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

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

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

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

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

Working out at home

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

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

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

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

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

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

COW_RIDINGBlowing off Exercise

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

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

Becoming Fully Roundercised

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

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

See what these Roundercises are all about.

Great Pre-Workout SnacksSNACK_WORKOUTS

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

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

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

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


One day a week

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

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

Tonight’s Homework

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

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

Day 21 – The Round 28-Day Diet


Round day of Recipes

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

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


Fruity and Nutty Oatmeal


A flavorful and comforting breakfast


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


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

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

Sunny-side Egg Salad Breakfast


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


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

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


Chicken Salad Unwrapped


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


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

Chicken Shredinni


Chicken Shredinni

Like pasta only not!


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

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



obama_CHILIObama’s Chili–Only Rounder

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


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


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

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

Radicchiolously Tasty Salad


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

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


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

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

Preheat the oven to 400 degrees F.

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

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

Potato Circles

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


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


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

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

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

Dressings Fit for a Round Salad


Yummy Round ingredients fit for a salad

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

All a’Round Salad Dressing


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


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

Zestier All A’Round Salad Dressing

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


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

Time to Experiment!

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

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

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


Notice the simplicity of these Round snacks.

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

Round Gorp

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

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

Mix it up!


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


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

Eating Grapes Every which way


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

Frozen Grape Treats


Big bunch of  red or green grapes


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

Snacking it up wherever you go

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

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

Imagine there were no grapes…GRAPES

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

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

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


Remind yourself of the 20 steps to rounding down:

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

Tonight’s Homework

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


Day 19 – The Round 28-Day Diet

DEAR_DIARYToday is all about your Diet Diary

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

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

Keeping a Diet Diary

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

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

Your Diet Diary

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

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

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

Having trouble keeping your diary?

Try it for Just a Week

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

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

Your Diet Diary can be anything you want

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


Example Round Diet Diary

Aren’t those just a Bunch of Diet Excuses?

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

Do the Diet Excuses Exercise

Get Ready. Set. No Excuses.

EXCUSES2Write down Your Excuses!

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

Tear Your Excuses Up!

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

Summary of what you should be eating and doing

Eat like you are dining at the Round Diet diner!


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

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

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

Am I hearing more excuses?COW_EXCUSES_DARWIN

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

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

Now for a recap

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

Tonight’s Homework

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

Day 18 – The Round 28-Day Diet


If you are following each day of this diet starting with Day 1, then you are Rounding down. Remember that it took you a while to get to be your Rounded self, so to unRound yourself, you must be patient and trust that all is working and that you are on your way to fitting into smaller jeans.

Until then, like Trya Banks says, “Kiss my fat ass!”

What happens About Now

Many people slow down in the third week into any diet. Your body is adapting, but do not fret, soon it will learn that you mean business and be right back on track. So don’t stop working out or give up or sit down and eat a disgusting bag or bowl or box of whatever you used to shove down your gullet to mask whatever was really going on deep inside yourself. ROUND_EQUALSHEALTHY

You are learning that you and the food that Mother Nature designed belong together, and it is clear to you that the more you work with nature, the healthier and happier you will be.

Say, “It feels good to follow Mother Nature’s Smart Round eating code — Round equals Healthy!”

COWS_MOST-OF-TIMERound and Round we Go!

Remember that it is what y0u eat most of the time, not some of the time that matters most. So if you accidentally or purposefully eat the wrong food or too much food, do not berate yourself.FEELING_BLUE

You are human, I am human, we are all human. It’s okay. You can turn it around and you can turn it around right way!

The sooner you can get over any eating blunder and hop back on the Round eating train, the sooner you will be able to slip into those small jeans again – or for the very first time.

So no need to feel blue. Ahhhhhhhhhhhhh! What a relief!

GOOD_JOB_COW_ELEPHANTTime for some Affirming Goodness

When I feel down or mess up in any way, I do 2 things. First I say affirmations out loud to myself.

Affirmations to Say Out Loud

  • I eat Round food most of the time.
  • I am slim and fit.
  • I am strong and powerful.
  • I love myself inside and out.
  • I enjoy life and laugh often.
  • Now go make up your own!

Second, I write down ten good things about myself.

Ten Good Things

ELEPHANT_BRAVEIt takes ten positive things to wipe out one negative thing. So whenever something bad comes my way, no matter what form it takes, I turn it around by writing ten good things about myself. I then say them out loud. By the time I’m done, all those icky feelings that seemed unshakable — vanish. Bye-bye!TEN_GOOD_THINGS

Try Ten Good Things About Yourself

Sit down in a quite place and write down, in your diet diary, ten good things about yourself. Just write, do not think too hard. Let them come to you. Play music or lie down if that helps your mind relax so you can easily tap into all that is good about yourself. Nobody else needs to see this, so write your list like nobody is looking over your shoulder. This is for you and only you!

Now for Something Different

Let’s talk about Deliciously Round Fish

FISHMost of us should be eating more fish – including a portion of oily fish each week.  Oily fish are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy. Plus, fish tastes delicious and can be prepared endless ways, and can even be eaten even raw like sushi and sashimi.

Round Fish Portions

PORTIONS_BABYAim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned – but remember that canned and smoked fish can be high in salt. You can have shellfish each week, but you should keep a close eye on the amount you eat in any given week. At most, eat no more than 12 ounces of shellfish in a week. Pick shellfish with relatively low on the food chain, hence low in mercury levels — so feel good about eating eat shrimp and calamari.

EMISS_PIGGYat these oily fish – salmon, mackerel, trout, herring, fresh tuna and sardines. Do NOT have more than one portion a week of shark, swordfish and marlin, due to their high levels of mercury.  Anyone who regularly eats a lot of fish should try and choose as wide a mercury-free variety as possible.

Round Recipes from my friend Chef Adam Weiner

Enjoy these Round recipes that my friend Chef Adam, created for one of his Culinary Arts classes. Note that some ingredients have been eliminated, such as flour, so that only the healthiest Rounding Down ingredients are used.

Curry Tropical Shellfish

SEAFOOD_DISHPortion your meal (when you pate it) to include 4 ounces of fish, 1 shot glass brown rice, and as always you can plate the entire meal over shredded lettuce pr cabbage for extra chewing time — and nutrients for your new shapely and slim body.


  • 2 cups brown rice, cooked as directed
  • 2  mango peeled and chopped
  • 1 papaya peeled and chopped
  • ½  Red Onion chopped
  • ½ jalapeno pepper (optional) with seeds and membrane removed, finely chopped
  • 1  spirg of cilantro or parsley finely chopped
  • 1  Pound of calamari steak cut into rings, peeled and deviened prawns, scallops, or thin fish cut into strips
    Note: You can use any one ingredient or any combination that you  may like.
  • Salt and Pepper to taste
  • 1 teaspoon Olive Oil
  • 2  tablespoons curry powder (more or less depending on taste)
  • Chile pepper or powder to taste
  • 2 Lemons


Lightly season the seafood with salt and pepper. Use enough olive oil to barely coat the bottom of the pan and heat the oil just until it begins to shimmer. Add some of the seafood, being careful not to overcrowd the pan. After about a minute turn the seafood over and cook for another minute or so. The seafood is done when it is translucent. Remove the seafood, and stir into the pan the mango, papaya, red onion, jalapeno, cilantro and curry powder. Cook over high heat until the mixture is heated through and the onions and fruit start to soften. Do not over cook. Add additional curry powder, chili powder flakes to taste and serve over rice  or shredded lettuce or cabbage.

Fish and Onions


  • 2 pounds thick filet of halibut, sea bass, or other mild thick fish
  • 2 tablespoons olive oil
  • 2 pounds white onions thinly sliced
  • 1 tablespoon aged wine vinegar
  • 1 sprig  thyme, coarsely chopped
  • 1 tablespoon parsley or cilantro coarsely chopped
  • Salt and white pepper to taste


Remove any scales on the skin of the fish (if there is skin).  Rinse the fish and then pat dry.  Lightly season on both sides with salt and white pepper.  Place in a container and place in the refrigerator.

Warm the olive oil in a flame-proof casserole, add the onions, cover tightly over a very low flame  or low heat for 40 minutes.  Do not remove the lid while cooking.  At the end of the 40 minutes, add the vinegar, thyme and garlic and season with salt and pepper.

Remove half of the onions and set aside.  Place the fish on the remaining half, and cover the fish with the onions that you set aside.  Replace the lid on the casserole and cook for 15 to 20 minutes over very gentle heat.  Sprinkle with parsley.

Serve the fish and onions straight from the casserole, carefully removing the skin from the fish.  Serve with a salad, and end the meal with fresh Round fruit for a very healthy meal.

Tonight’s homework

  • Say affirmations out loud to yourself
  • Even if you feel great, write ten good things about yourself. it is always a good habit top remind yourself of your goodness.
  • Continue to eat your Round meals.Eat 5 to 6 small meals a day, every 2 to 3 hours.
  • Prepare your own meals and snacks ahead of time.
  • Stopping eating 3 hours before heading off to sleep.
  • D Sweaty Roundercises for a minimum of 30 minutes a day, and Shaping Roundercises 2 to 3 days a week.
  • Write everything else in your Round Diet Diary.

Day 17 – The Round 28-Day Diet

Eat Round Wherever you go

COWS_GALORE_ROUNDFOOD_EVERYTWHEREOnce this 28-days are over, even before it’s over, you will be able to navigate the world of eating options and be able to decipher what is a healthy and delicious and Round.

Today’s focus is remembering to choose Round foods no matter where you are, shop for Round foods, and add flavors  by spicing food up in healthy Round ways!

Cook Healthy Meals

GRASS_NEEDSMORE_SEASONINGReduce your chances of falling prey to mindlessing gorging on non-Rounding Down Foods by cooking meals ahead of time. Then Rounding Down foods are at your fingertips, making it easy for you to eat or reheat the healthy meals quickly.

Once of my favorite ways to cook is to buy a whole chicken, several types of cabbages, a dozen eggs, a dozen apples, a big bunch of grapes, a big Rounded box of slow-cooking oatmeal, so I can  simplify the number of different foods I’m eating. That way I can also appreciate the taste of each food. You will discover that a lot of Mother nature’s Round foods need little or no seasoning, chopping, or cooking,

Easy ways to Spice up Simple Foods

SPICE_IT_UP_BABYCook vegetables in broth for a savory flavor.

Add flavor to vegetables by cooking them in other liquids, such as wine, lemon juice, fruit juice, or vinegar.

Choose roasting, poaching or light stir frying for vegetables, meat and fish.

Steam vegetables to retain flavor, color, and nutrients.

Make homemade soup out of leftovers, like chicken, vegetables & beans.

Sprinkle nuts onto salad, scatter nuts over fruit salad, or toss nuts on plain yogurt with blueberries.PUPRLE_COW_LEFT

Add beans to salads, soups or drizzle beans with olive oil, herbs & spices.

Stew fruit on the stove, such as apples, plums and peaches or bake fruits whole in the oven for a homey and tasty treat.

For special occasions, drizzle baked fruit with honey or a favorite liqueur, such as Frangelico (hazelnut flavor) or Grand Marnier (orange flavor).

Lighten it up on special occasions with a white wine spritzer (white wine, sparkling lemon lime seltzer water, and a lime squeeze).

Shopping Round at-a-Glance

These are the kinds of foods you should focus on choosing when you are food shopping.


Menu Ordering At-A-Glance

These are some tips to help you choose healthy, delicious, Round foods when dining out in the world.


Eat Healthy Food

Eating healthy foods can be as simple as eating an apple freshly picked from one of Mother Nature’s trees, or it might show off your own creative plating that could rival even an Iron Chef.


A Spilled Glass Shows the Latest in Plating

  • Eat Round foods that you enjoy so that you will feel more satisfied.
  • Eat 3 small Round meals (breakfast, lunch & dinner) and 3 small Round snacks each day.
  • Space meals, evenly apart, which often turns out to every 2 to 3 hours.
  • Appreciate the beautiful shape of each Rounding Down food.
  • Serve Round meals on small plates or bowls & eat with small utensils.
  • Chew slowly so your brain has 20 minutes to know that you are satiated.
  • Keep Rounding Down snacks near you & any places you frequent. This also includes storing snacks in your disaster kit for any unforeseen emergencies.
  • Decrease your appetite by drinking a glass of water, taking a walk, then downing another glass upon your return.
  • Increase your success by giving in to a craving, once in while, guilt-free.
  • Avoid eating at least 3 hours before bedtime.

color_didyouknow288% of the ENTIRE population are trying to lose or maintain their weight, yet obesity in America among adults has gone up 30% since the late 1970s.

15% of children & adolescents are overfat, leading to more and more childhood diabetics.

Tonight’s Homework

  • Write in your diet diary and then take 30 minutes to read over previous days to see if you can detect a pattern or notice anything else about your moods and emotions.
  • Plan to go to the farmer’s market this weekend, and buy as many kind of greens as possible. You can slice them into strips, steam them. Serve them hot. lightly salted. and pair them with any lean meat or soy burger.
  • Visualize your new shapely body slipping into your smaller jeans. Feel what you will feel like. Who will be there to see you. How does that make you feel? keep those feelings and images in your mind and think about them often throughout the night and day tomorrow.

Day 15 – The Round 28-Day Diet


Good Job healthy Round eaters!

A quick reminder of what you already know, and then let’s think about what will happen when you are the vision of yourself you have inside your head. The one you visualize about often, and if you have not — do it now!

Hot, Skinny and healthy

COW_CAMOAs I heard someone say recently, “Soon you’ll be hot, skinny and healthy.” It’s good to hear that people care about their health and not just the size of their butt. Not that there’s anything wrong with caring about the size of your butt.

To be hot, skinny and healthy…

  • Keep eating your Round Holiday diet menus, follow the guidelines like eating 2 to 3 hours apart, prepare you own meals, take snacks with you everywhere, avoid adult beverage ingredients,  stop eating 3 hour before bed, and don’t worry if you are sticking with the same foods. You can stitch it up later.
  • Continue doing your Roundercises every day, except for one day a week — even it you just stretch or go for a walk. Do Sweaty Roundercises for a minimum of 30 minutes a day, and Shaping Roundercises 2 to 3 days a week.
  • Remember to visualize yourself slipping into your small pair of goal jeans, write everything in your diary, say positive affirmations to yourself often throughout the day and stay focused on your goal.

What will you do when you are healthy?

COW_CAMOOnce you are the healthy, slim and strong person you envision, you can maintain your new look by becoming a Super Round Eater. This means striving to eat naturally Round and nutritious foods—most of the time.

What I Eat as a Super Round Eater


As a Super Round Eater, I strive to eat mostly Super Round food for most all my meals and snacks. Here’s some examples of food I enjoy eating.


RECOMENDATIONEat fresh and extra delicious Super Round foods found at your local Farmer’s Market. You’ll lower your carbon footprint and be healthier for doing so.

Rounding Out Your Health

For those who want to take a targeted approach, use the wheel below as your guide to eating healthy Round foods that encourage specific health effects. To ensure that you are eating a delicious and fresh array of synergistically nutritious Round foods, you should include Super Round legumes, beans, and whole grains in your diet.

I encourage you to eat several cups of these nutritious foods a day to help reduce your risk of unwanted chronic diseases, all while preserving the small butt you worked so hard to get..


Kitchen Up with Super Round Foods

pantry_PLATTER_whole_trayStock your kitchen with fresh ingredients like toasted-sesame oil and olive oil for sauteing and adding flavor, grapeseed and walnut oil for salad dressings and sauteed dishes.

Super Round eating also includes enjoying wine, cheese and yogurt in moderation, and drinking green tea as an excellent substitute for coffee.

ODD_THINGS_WORDSChocolate contains phenylethylamine , a natural substance known to stimulate the same reaction in the body as falling in love.

Garlic and sesame seeds are two of the oldest food seasonings.

Over 90% of the world’s olive production is used to make olive oil.

Americans eat over half a pound of cheese per person each week and 300,000 tons of yogurt each year.


It takes nearly 2,000 coffee cherries to provide enough beans for a pound of roasted coffee!

A box of animal crackers contains 1 lion, 1 buffalo, 2 sheep, 2 monkeys, 2 tigers, 3 rhinos, 5 bears and 6 gorillas.

Tonight’s homework

  • Organize anything in your life that need organizing.
  • 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.
  • Write in your diary and look for any patterns. Also see what worked and what did not work. Adjust your day tomorrow accordingly.
  • Take a bubble bath and stretching for 15 minutes.
  • Set your alarm 30 minutes earlier so you can get up and exercise before taking a shower.

Day 14 – The Round 28-Day Diet

GOOD_JOBYour Small jeans may not look as small

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

How’s your butt looking today

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

More than The Biggest Loser

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

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

The Biggest Loser eats from the White House Garden

Ever wonder why the Obamas are so fit?

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

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

Be your own biggest winner

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

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

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

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

Obama’s Chili–Only Rounder

obama_CHILI1 red & 1 yellow onion
1 red & 1 green pepper
1/2 pound ground turkey
1/4 teaspoon ground cumin
1/4 teaspoon fresh oregano
1/2 teaspoon fresh basil
1 tablespoon chili powder
3 tablespoons red wine vinegar
3 large tomatoes
3 cloves of garlic
1/2 tablespoon olive oil
2 cans red kidney beans

Chop peppers, onions, and garlic and sautee in olive oil. Add ground turkey (unless you are a vegetarian) and brown. Add all spices, stir, then add red wine vinegar. Add tomatoes and let simmer for 3 minutes. Add kidney beans and cook for 5 more minutes. Serve hot with chopped onions and diced tomatoes. Store in 2 ounce containers to freeze or eat later in the week on a salad or by itself. Gobama!

White House Salad

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

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

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

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

Are you a chocoholic?

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

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

How to eat your chocolate

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

Low-Glycemic Eating Guidelines

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

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

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

Avoid Beige refined starchy foods

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

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

Tonight’s homework

Make sure you are:

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

Day 13 – The Round 28-Day Diet

First, let’’s review What to eat

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

LOOKING_LESS_ROUNDContinue to eat your Round meals.

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

Prepare your own meals and snacks ahead of time.

Take snacks with you everywhere.

Avoid alcohol.

Stop eating 3 hours before heading off to sleep.

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

Take time to visualize your fat cells and your body shrinking

Write in your Round Diet Diary and look for patterns.

Say affirmations throughout the day.

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

Experiment with Cooking

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


GRAPES_LAKE_PERFECT2pantry_Round_Row_fence_close_3_items_borderNotice Your changing view of food

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

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

A Well-Rounded Eating Schedule

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

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


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

Shrink Your Fat Cells

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


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

color_didyouknow3At first, exercise can make you hungry, so start slowly and you will see yourself transform into a strong person, inside and out. Start with a 15 minute walk, then add 5 minutes a day until you can enjoy a brisk walk for 30 minutes, 5 days a week.

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

Feel Satisfied

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

Lean on a Diet Buddy

LEAN_ONMEIf you are dieting by yourself, consider finding a diet buddy for support so you don’t feel alone in your quest to be the slim and fit person you want to be. If you already have a diet buddy, send them an email, text, tweet or call them to see how they are doing. plan to meet to go food shopping or out to a restaurant to practice choosing the Roundest foods on the menu.

Remember Your Ultimate Goal

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

Enjoy Each Bite

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

Trick Your Body

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

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

Now for something Round like Sushi

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

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

Round Diet No-No Reminder

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

Tonight’s homework

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

Day 12 – The Round 28-Day Diet

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

COW_PURPLEYou are now one dozen days in!
Good job!

How to Roundercise Today

Do Sweaty aerobic Roundercises for 30 to 60 minutes:

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

Do Shaping exercises for 30 minutes:

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

11_SWEATY_ORANGE_COWSSweaty and Shaping exercises

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

ROUNDDIET-DINER2Summary of what you should be eating and doing

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

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

Now that you are on a roll…

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

Top Ten Roundest Fall Foods

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

Teaser: There will be chocolate in your day tomorrow.


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


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


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


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

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


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



2 bunches red or green grapes


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



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

Baked Pears (also good with apples)



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


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


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


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


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

Tonight’s Homework

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

Day 11 – The Round 28-Day Diet

Welcome Round dieters!

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

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

No Guilt Allowed!

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

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


The Round Diet Diner

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

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

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

Super Round Foods

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

Sliced Round Foods

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

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

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

Extra Round Foods (small amounts of these)

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

Favorite Round Diet Foods

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

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

Round Shopping Habits

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

FOODLABLESSay Goodbye to confusing Food Labels

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

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

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

LEARNAbout Nature’s Round Code!

Tonight’s Homework

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