Let me guess, you’ve spent many years trying the newest diet, the new product to make you skinny or fit, or even taking small tips from your favorite influencer because you want to look just like them. 

Want to learn how to fuel your way to success? Follow these steps to make Blondie’s Ground Rules a staple to heal your relationship with food!

The body is complex, each person is different, their needs are different, and nothing is one size fits all. Just as there is a hierarchy of needs for the body, there is a hierarchy of nutrition needs as well. 

Believe it or not, the mind is closely connected with the digestive tract, meaning the brain controls much of what we eat and how we digest it. I created some ground rules to help guide individuals on balancing a good relationship with food. 

From this, Blondie’s Ground Rules were born! 

Rule #1: Add nutrients, don’t subtract.

You’re probably thinking, all I’ve ever been taught is to restrict foods to make my meal lower in calories. This could not be further from the truth. Let’s break it down. When you think about building a plate or a meal, the first thing people typically think about is the protein source and then add on carbohydrates after that, or vice versa. This is a great start, but doesn’t fully encompass a satisfying meal. Let’s get in the mindset that there is more to offer on our plates, such as adding in fruits, vegetables, dairy, or fats, to make the meal more satisfying. 

Rule #2: Honor your hunger and fullness cues.

Ah, yes, classic! So now you’re telling me I can eat whenever and whatever I want? Not quite! While listening to your body and cravings is crucial, this doesn’t mean overeating for every meal. Let’s go back to when we were infants. A baby’s body is the best at knowing when they are hungry or full, so why can’t we as adults do the same? When you are full or hungry, your body will tell you. This is important because it will help you sustain your lifestyle. If you feel hungry, EAT!

Rule #3: The 3-color rule

This rule goes hand in hand with rule #1, but is relevant in its own way. When planning a snack or meal, aim for 3 colors on your plate. While there is nothing wrong with having only one color on your plate, more colors increase the amount of nutrients. The more colors you have on your plate, the more fiber and micronutrients in the meal!) Have some fun with this and discover new flavors you wouldn’t put together. My current favorite has been adding new vegetables into pasta dishes!

Rule #4: All foods fit

This again, seems contradictory to what you’ve been taught, but the body does not know the difference between digesting a french fry from digesting an apple. Mind blowing, I know! This rule is one of my favorites because it’s such a good reminder that the perfect person does not exist and everyone is going to consume less nutrient-dense foods, and that’s okay. This means you can enjoy that Crumbl Cookie and it won’t ruin your “progress.” This view aligns with intuitive eating, which stresses listening to your body’s signals and recognizing its need for diverse nutrients.

Rule #5: Exercise is joyful movement

I’m a cycle instructor, so this one hits home for me! Exercise and eating are closely related, but they are often misunderstood. It’s important not to view exercise as a punishment for eating. Instead, think of physical activity as a way to appreciate, supplement, and celebrate what your body can do. Choose activities you enjoy, like walking, cycling, running, lifting weights, pilates, yoga, etc. and prioritize them over exercises you dislike. Exercise should be fun!

I want to leave you with one last thing: you are made perfectly, just the way you are. No one else is responsible for your happiness except yourself, and it’s a beautiful thing we get to fulfill for ourselves. Before you head back into the world, take these five rules and apply them to your daily life and you’re on track to start building a healthy relationship with food!

Cheers,

Blondie