This is the second and final part of a two-part series. Part one ran in last week’s issue of Inner Circle.   

I’ve been committed to four things that have made a huge impact on my life:

  • I eat food that nourishes my body and nurtures my soul, removing any guilt, disappointment or disgust.
  • I listen to my body. I eat when I’m hungry and stop when I’m full, rather than using food to feed my emotions.
  • I understand the basic tenets of sound nutrition.
  • I keep myself aware of the latest research on the best way to maximize my metabolism.

I’ve incorporated these four elements into 13 easy-to-follow steps, each of which include tips on how to incorporate them into your life so you, too, can discover the pleasure, vitality and body confidence that comes when you have a love/joy relationship with food. Below are tips seven to 13 (tips one to six can be found in part one).

7. Read labels.

As I said, I’ve never followed a diet plan. However, I am a label reader. I’ve read at least 95 percent (that’s conservative) of the food labels in my house. That’s where I believe our power resides. We don’t farm or manufacture the food, but we can read what’s in it and choose whether to put it into our bodies.

Tip: Visit my blog to read the full article, which includes a list of the things I always look for on a nutrition label. 

8. Empower yourself by learning some nutrition basics.

I know that trying to keep up with all the latest information on what’s healthy and what’s not, and when to eat and when not to eat can be overwhelming, but it shouldn’t be that complicated. There actually are some basic principles that most of us can live by. Knowing them will empower you to make healthier choices.

Tip: I’ve compiled a list of 15 nutrition principles to help you make healthy choices.

9.   Make sure the majority of food you eat comes from your healthful kitchen.

We have limited quality control over the food served outside our homes. I love to eat out, but the majority of what I eat comes from my kitchen. Inside our homes, we have complete control over the nutritional quality of our food. I pack my lunch and snacks when I can so that I can feel more confident that what I put into my body is made from whole, organic, non-GMO ingredients.

Tip: Make your kitchen a healthy refuge, stocked with a variety of fresh, nutrient-rich meal and snack options.

10. Even when time is of the essence, take a moment to put your food on a plate.

This is a new and effective strategy for me. When everyone in my family was going in different directions, I tended to graze on a mish-mosh of different things. Now I take the time to put my food on a plate, no matter what. On a plate, I can see the nutritional quality and portion size of my meal.

Tip: Taking the extra two minutes to do this small thing honors my body and provides a little act of self-care during the chaos. That’s balance.

11. Get the majority of your calories through meals, not empty-calorie snacks.

Mindless snacking throughout the day can do two things. First, it can cause you to gain weight if you’re eating when you’re not actually hungry. Second, it can cause you to be less hungry during meal time, which is typically when you get most of your nutrients for the day.

Tip: If you’re a grazer, choose natural, nutrient-rich snacks that contain lots of vitamins, minerals, fiber and some protein, such as veggies, fruits, nuts and seeds.

12. Exercise to keep your metabolism an efficient machine.

Our muscles’ cells need energy to function. They get this energy by burning, or metabolizing, calories. Our muscle tissue decreases naturally by 1 percent per year starting at the age of 40, but exercise helps counteract this. The more we do to fight off the deterioration of our lean muscle tissue, the more we’ll be helping to keep our metabolisms efficient, calorie-burning machines.

Tip: Simply moving more and sitting less can boost your metabolism through NEAT, or non-exercise activity thermogenesis. If your job requires that you sit a lot, try setting an alarm every 55 minutes as a reminder to get up and move for five minutes. Walk in place, do jumping jacks, dance, whatever gets your blood pumping.

13. If you have a bad day, let it go.

Creating a healthier, happier way of eating doesn’t happen overnight. If you have a weak moment, day or even a few bad days, don’t give up. Give yourself equal parts patience and forgiveness, sprinkle in some determination, and add a heaping dose of love. Then allow it time to turn into become something that nourishes your body, mind and soul. 

If you struggle with your relationship to food and want to create a shift, I can help. Email me at pamela@wellroundedwellness.com. For more articles and resources about nutrition, fitness, self-care and more, check out my website and blog at www.wellroundedwellness.com.