Category: Mindful Eating

Mindful Eating for Weight Loss

A Dietitian’s guide to using mindfulness for weight loss. This site contains over 400 weight loss tips and focuses on mindfully eating. Lacy Ngo has included a mindful eating step-by-step guide as well as simple weight loss techniques. Using mindful eating techniques can greatly help with weight loss.

Mindfulness in Life:

Mindfulness not only helps with weight loss, but can also be used in many aspects of our lives. Lacy Ngo, MS, RD ponders how mindfulness can helps us live healthier and more joyful lives. She also discusses how mindfulness helps her be mindful of God’s presence in her own life.

About Lacy Ngo, MS, RD and Mindfulness in Faith and Food:

Lacy Ngo, MS, RD is a dietitain who professionally and personally understands the weight loss struggle. She provides over 400 nutrition and weight loss tips as well shares her faith experiences, God moments and God experiences.

Best Meal Planning Books, Apps, and Products

Maybe you have decided to eat healthier as a family, but you have realized you NEED a meal plan to do it! Now you are wondering, ‘how do I go about developing and incorporating a meal plan for my family?’ That is why I put together this collection of meal planning recourses for you. Now you can find everything you need to start your exciting, fun, and healthy meal planning journey.

Below is a list of my favorite meal plan resources and why?

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The Best Meal Planning Books, Apps, and Products: A collection of meal planning recourses for you. Now you can find everything you need to start your exciting, fun, and healthy meal planning journey. #mealprep #mealplan #mealplanning — The Best Meal Planning Books, Apps, and Products: A collection of meal planning recourses for you. Now you can find everything you need to start your exciting, fun, and healthy meal planning journey.

52-Week Meal Planner: The Complete Guide to Planning Menus, Groceries, Recipes, and More

I LOVE to feel organized. Getting organized takes the weight off your shoulders, doesn’t it?!?! That is why I love this book! The goal of this book is to help you organized your meals for a whole year! This meal planner includes:

One year’s worth of weekly templates to plan breakfast, lunch, dinner, and snacks
Grocery lists and price comparison sheets
Recipe pages

This wonderful origination tool is written by registered dietitian, Jessica Levinson, MS, RDN, CDN.

The Nourishing Meal Builder

Created by a dietitian (that’s me!), The Nourishing Meal Builder shows you how to create anti-inflammatory, anti-anxiety, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.

The Meal Builder Cards included in The Nourishing Meal Builder takes the stress out of meal planning. In fact, you don’t have to do much meal planning ahead at all!

You simply use the food list to grocery shop! Then when you are ready to cook a meal, you use the included meal builder cards to create a nourishing meal on the spot! It’s so easy and the meal possibilities are endless!

Your 6-Week Guide to LiveBest: Simple Solutions for Fresh Food & Well-Being

This book also made an appearance in my “Healthy Living Books Written by Registered Dietitians,” but I thought this book fit well in this list as well. This 6-week guide includes more than 100 breakfast, lunch, and dinner solutions. In this book, you will find simple, realistic solutions as wells as assessments, food tips and meal ideas to help you live a happier, healthier, and stronger life.

Plant-Powered for Life: 52 Weeks of Simple, Whole Recipes and Habits to Achieve Your Health Goals―Starting Today

If you want your meal plan to be full of flavorful, nutritious plant-based foods; then, this is the book for you. This guide, which is broken down into 52 weeks, provides 125 A-MAZING plant-based recipes!

The Healthy Meal Prep Cookbook: Easy and Wholesome Meals to Cook, Prep, Grab, and Go

Our lives are so busy that we often don’t have much time to plan and cook our foods. This is why meal prepping is soooo beneficial! Toby Smithson provides so many meal prepping tips and solutions in her book. This book is perfect for busy families who want to find a way to eat healthy on a busy schedule.

This book includes:

Helpful tips,
Meal plans,
Shopping lists,
Storage solutions
Healthy recipes
Healthy Grab and Go Snacks
And More…

Diabetes Meal Planning and Nutrition For Dummies

As soon as I discovered this book, I knew I had to include it here. Deciding what to eat on a diabetic diet, can feel overwhelming. This books takes out the guesswork by helping you easily plan your meals. Diabetes Meal Planning and Nutrition for Dummies includes tons of helpful information like healthy eating tips for diabetes, food swap ideas, and of course, yummy recipes!

Mindfulness in Faith and Freezer Meals by (yours truly) Lacy Ngo, MS, RDN

This IS the ultimate meal prep book! Mindfulness in Faith and Freezer Meals shows you how to prep ALL your meals for a month in ONE DAY!!! I developed this book because, although I LOVE to cook, I couldn’t find the time to cook healthy meals everyday. Life. Gets. Soooo. Busy, and figuring out what to eat everyday is one more mentally draining decision you have to make.

That is why I began prepping and freezing a month of meals in one day. Over time I became extremely efficient at making all of these meals at once. I can now get all my breakfast, lunch and dinners for a whole month prepped and frozen in only 6 hours!!! This book teaches you the tricks and the steps to take in order to prep and freeze your meals efficiently too. When it’s actually time to eat breakfast and lunch, you simply throw one of these meals in the microwave for 2 minutes and IT. IS. DONE!!!! For dinner, I usually put the family-style meals in the crockpot while I am making my kids lunches in the morning. It’s so simple! With Mindfulness in Faith and Freezer Meals, you have one less thing to think about each day. Now you can enjoy healthy meals and focus on your family instead of trying to figure out what to cook!

Mindfulness in Faith and Freezer Meals includes the some of the most popular family recipes. From Pizza Bites and Southwest burrito dip, to Asian Chicken and rice; there is something for just about everyone.

Meal Prep and Meal planning, weight loss, freezer meals ebook, mindful eating, healthy freezer meals, healthy meal planning for busy families — Mindfulness in Faith and Freezer Meals eBook

Healthy Meal Planning Ultimate Bundle

With this Healthy Meal Planning Ultimate bundle, you are able to get a HUGE assortment of meal planning resources all at once for an amazing price! Instead of paying for each resource separately, you pay one price and get a whole collection which includes:

1072 whole food recipes
38 meal plans to choose from
Nutrition information on every recipe

AND it integrates with the Real Plan app!

You can find out more about the Healthy Meal Planning Ulitmate Bundle here.

The Real Plan App

With the Real Plan app, you can customize your meals and grocery lists from your phone! Real Plans even includes easy Instacart integration so you can get your groceries delivered!

Best Meal Prep Products

My favorite is the Baggy Rack!

Meal Plan Checklist Printable (It’s Free!!!)

I developed this meal plan checklist because I wanted to make sure I was incorporating foods that helped improve my mood, immunity, and inflammation; reduced the risk or chronic, autoimmune and neurodegenerative diseases like Dementia, Alzheimer’s, Cancer, heart disease, and Rheumatoid arthritis; and helped with stomach problems like cramps, distention, and diarrhea. In other words, I wanted a COMPLETE list of foods that I should include in my weekly meals all in one place.

So I made a simple, easy Meal Plan Checklist! You can use the checklist to make sure you are getting these amazing nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! It’s completely free! You can get this FREE Meal Plan Checklist here!

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Top Cookbooks Written by Registered Dietitians

Top Healthy Living Books written by Registered Dietitians

Nutrition Books on Specific Conditions written by Registered Dietitians

Childhood Nutrition Books Written by Registered Dietitians

Cook Once a Month, Eat Healthy Everyday

Holistic Health: Mind, Body, Spirit Books by Registered Dietitians

Books for Registered Dietitians by Registered Dietitians

Sports Nutrition Books written by Registered Dietitians

Weight Loss Books Written by Registered Dietitians

Carolina Caviar: Easy & Healthy!

This super easy and delicious Carolina Caviar recipe (also known as Cowboy Caviar or Texas Caviar) always gets so many compliments at parties and socials and can be thrown together in minutes!

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This easy and healthy Carolina Caviar recipe involves absolutely NO cooking!!!! Carolina Caviar (also often called Cowboy Caviar or Texas Caviar) is a perfect appetizer or party food.

Ingredients

1 can Black Eyed Peas
1 can Corn
1 can petite diced tomatoes
1 Onion, chopped
1 bottle of Italian Vinaigrette (I like Bolthouse Farms Italian Vinaigrette made with Olive Oil
1 tsp jalapenos, diced
1 tbsp. Cilantro

To Make

Stir all the ingredients together and you are done! Sooo easy!!!!

Serve with whole grain tortillas chips or crackers.

Did Like This Recipe?

If you liked this recipe please pin and share or if you have tried this recipe, let me know what you thought! Plus I would love to hear what are your favorite easy appetizers and party foods!

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

The Best Healthy Chicken Salad Ever!

Healthy Jerky Dip

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The Meal Plan Checklist

I have made a simple, easy Meal Plan Checklist! You can use the checklist to make sure you are getting all the amazing nutrients into your daily life! And you can print and start using the Meal Plan Checklist now! It’s completely free! You can get this FREE Meal Plan Checklist here! You can read more about your free printable below.

The Meal Plan Checklist

What nutrients and foods should be included in most of my daily and weekly meals? And which foods do what? How much omega-3 foods should I be eating each week? How about berries? Is there some sort of Meal Plan Checklist available?

Lacy Ngo, MS, RDN is the owner of Mindfulness in Faith and Food, LLC and author of Faith, Mindfulness, & Nutrition, The Nourishing Meal Builder and The Nourishing Meal Builder: the Gluten-Free, Dairy-Free Edition.

This site contains affiliate links (See full disclosure here.)

Use the Free Meal Plan Checklist to determine if you are eating foods that help support mood, immunity, inflammation, cognitive function, gut health and reduce the risk of chronic (ex: heart disease), autoimmune (ex: rheumatoid arthritis), and neurodegenerative (ex: Alzheimer’s)

Here are a few more questions you may be pondering:

What foods are anti-inflammatory?
Are there foods that boost the immune system?
What foods help with mood, depression, anxiety, and brain function?
Can certain foods boost memory and reduce the risk of Alzheimer’s and dementia?
What foods reduce the risk of heart disease, cancer, stroke and diabetes?
What foods help with bloating, stomach distention, constipation, GERD, cramps, diarrhea, or other stomach problems?
Can certain foods reduce joint pain, arthritis pain, headaches, and migraines?
Are their foods that can help with autoimmune or neurodegenerative diseases?

The answer is yes…

Certain foods can help alleviate symptoms and/or GREATLY reduce your risk of developing MANY conditions like:

Diabetes, Inflammation, Rheumatoid Arthritis, Fibromyalgia, Distention, Bloating, IBS, Leaky Gut, Heartburn, Migraines, Diarrhea, Constipation, Stomach Pain and Cramps, Fatigue/Decrease Energy Levels, Headaches, GERD, Gas, Frequent Colds and Illnesses, Autoimmune diseases, mucus drainage and phlegm, Allergies, Memory problems, Joint Pain, Hormone imbalance, mood disorders like depression, anxiety, and stress, Acne, Insomnia, Inability to lose weight, IBD, Small Intestine Bacteria Overgrowth, Crohn’s Disease, Lupus, Ulteracitive Colitis, Celiac Disease, Diabetes, Parkinson’s, Heart Disease, Cancer, Alzheimer’s and Stroke

Backed by Research

While the link between many of these foods and diseases are backed by a multitude of studies, some food-disease links are still in the first stages of research. Whether backed by extensive research or just in the preliminary stages, the foods on thus dietitian’s meal plan checklist are healthy for your body so it’s a good idea to be mindful about incorporating them into our diets.

You may have guessed the answer to those questions as well. Yes, you can!

I am an organizer; so I decided I to make a sort of checklist. I knew I wanted to make a list of foods that could help improve my mood, immunity, and inflammation. But I wanted more. The checklist should also include a list of nutrients and foods that can reduce the risk or Dementia, Alzheimer’s, Cancer, and stomach problems like cramps, stomach distention, and diarrhea too. I also wanted to include nutrients and foods that can help reduce the risk of strokes, heart disease, and even autoimmune diseases. In other words, I want a COMPLETE list all in one place. You can find this nutrient list as well as the list of foods that have these nutrients in The Nourishing Meal Builder ebook. But if you want something for FREE that can help you get started, you can use the Meal Plan Checklist!

The Noourishing Meal Builder ebook — The Nourishing Meal Builder

Nutrients to Incorporate to Reduce the Risk or Alleviate Symptoms of Chronic Disease and Conditions

Is it Healthy: A Label Reading Checklist

Books about Specific Medical Conditions Written by Registered Dietitians

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Best Healthy Chicken Salad I Have Ever Had!

Healthy Chicken Salad with Probiotics!

This is seriously the best Healthy Chicken Salad I have ever had!
This Healthy Chicken Salad is a great source of Probiotics and Omega-3s, and is perfect for picnics, showers, lunches, and parties! The recipe includes slow cooker and pressure cooker instructions!

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Chicken Salad with Probiotics: Best Healthy Chicken Salad I have ever had! This healthy chicken salad is perfect for picnics, showers, lunches, and parties! Includes a slow cooker and pressure cooker recipe!

Serves 8

Ingredients

2 lb boneless, skinless chicken breast (If you don’t want to cook at all, use white meat chicken canned in water like the Wild Planet Organic Roasted Chicken)
2 stalked celery, washed and chopped
½ cup walnuts
½ cup red grapes, washed and sliced
1 tsp Black Pepper
½ Greek yogurt (I like Fage)

To Freeze

Mix all the ingredients except yogurt a together in a gallon size freezer bag.

To Cook in slow cooker:

To defrost, let freezer bag sit in a bowl of warm water in the sink for about 2 minutes.
Dump ingredients from the freezer bag into slow cooker.
Cook on medium heat for 6 to 8 hours or until the chicken is done.
Add 1 cup of Greek chicken with a fork while stirring the chicken and yogurt until well blended.

OR

To cook in the pressure cooker:

Add 1 cup of water to the inner pot
Place the chicken mixture in the bottom of the inner pot.
Pour in one cup of chicken broth (you can also use water if you don’t have broth)
Place the lid on the pressure cooker and close it. Turn the steam release valve to the “sealing” position.
Press manual, or pressure cooking, or chicken setting button for 16 minutes at high heat. (Times will vary based on the size of the chicken. If the chicken is not quite done, cook it for another 1-2 minutes at high pressure.
Use the quick release when finished.
Add 1/2 cup of Greek yogurt and the chicken mixture into a large bowl. Break up the chicken with a fork while stirring the chicken and yogurt until well blended.

Want More?

Do you want more great probiotic recipes? Well, soon you can get soo much more because a book is in the works that is going to provide food lists, recipes (including probiotic recipes), and grocery lists to help you optimize your health, BUT while you wait, I made a simple, easy Meal Plan Checklist you can use to make sure you are getting crucial nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! You can get the Meal Plan Checklist here!

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Easy No Bake Protein Energy Balls

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This site is hosted by Bluehost.

EASY No Bake Protein Energy Balls

These NO Bake Protein Energy Balls are made of only two basic ingredients!!! To add variety, simply change up the optional ingredients listed below! I like to add dark chocolate and cinnamon to mine. Both dark chocolate and cinnamon have antioxidant and anti-inflammatory properties. Remember when choosing dark chocolate, choose chocolate that contains at least 70% cocoa.

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Easy NO Bake Protein Energy Balls Recipe

Makes 10 balls

Basic Ingredients

1 ½ cup rolled oats or granola
½ cup peanut butter or another natural nut butter.

Optional Ingredients

Dark chocolate chips
Raisins
Dried Cranberries
Coconut
Nuts
Dates, pitted
Seeds
Cinnamon (1/4 tsp.)
Honey (1 tsp for a little sweetness)

To Make:

Blend all ingredients including which ever optional ingredient you choose in the food processor.
Roll dough into bite-size balls.
Store in the refrigerator.

This is it! How simple is that

Shop for Ingredients

Want More?

Soon you can get soo much more because a book is in the works that is going to provide food lists, recipes, and grocery lists to help you optimize your health, BUT while you wait, I made a simple, easy Meal Plan Checklist you can use to make sure you are getting crucial nutrients into your daily life! And all subscribers can print and start using the Meal Plan Checklist now! You can get the Meal Plan Checklist here!

Healthy Packaged Snack Ideas

Dietitian Approved On-the-Go Snack Ideas

Copyright © 2018 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

This site is hosted by Bluehost.

Healthy Turkey Noodle Soup Casserole

Why Is It Healthy?

This recipe has so many things going for it! Bone broth and chicken broth are becoming more popular these days and for good reason. Bone broth and chicken broth may have anti-inflammatory properties and boost the immune system. Sipping on a warm chicken broth soup may even help you feel more relaxed! Spinach is another fantastic ingredient on the list. With nutrients like vitamin A, vitamin C, vitamin B6, fiber, folate, and vitamin E, spinach has so many beneficial attributes like immune boosting and cancer fighting properties. Carrots and beans, two more ingredients in this recipe, are prebiotics. Prebiotics feed good bacteria and promote a healthy gut. The whole grain pasta and beans are great sources of fiber, which can help you feel full. Turkey has many beneficial nutrients as well, such as protein, zinc, vitamin B6, Selenium, Tryptophan, and B12!

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Make Ahead and freeze Healthy Recipes: Healthy, relaxing turkey noodle soup casserole: rich in anti-inflammatory, cancer-fighting, and immune boosting nutrients like antioxidants, fiber, and probiotics. — Make ahead and freeze healthy recipes using the pressure cooker or oven: Healthy, relaxing turkey noodle soup casserole: rich in anti-inflammatory, cancer-fighting, and immune boosting nutrients like antioxidants, fiber, and probiotics.

Materials:

10” round extra deep casserole cake pan

Ingredients:

1 lb. ground turkey
1 can cannellini beans, drained and rinsed
1 ½ cup frozen spinach
1 cup carrots, peeled and sliced
1 small onion, chopped
1/3 cup bone broth
2 cups chicken broth, low sodium
1 tbs. garlic, minced
2 tbs. Steak seasoning
1/3 tsp Fennel Seed
3 tsp black pepper
3 tsp paprika
2 cups whole-wheat Linguine, cooked per package directions

To Freeze:

Heat a large skillet over medium high heat. Add ground turkey and brown the meat, breaking it into small pieces. Continue cooking until the turkey is no longer pink, about 4 to 6 minutes. Drain the turkey.
Dump ingredients into a 10” Round extra deep casserole cake pan
Cover pan with aluminum foil.

When ready to cook in the oven:

Preheat oven to 375 degrees.
Cover with aluminum foil and bake for 1 ½ hours or until warm. Oven times will vary.

or

When ready to cook in the pressure cooker:

Put 2 cups of cold water into the inner pot.
Place a trivet in the pressure cooker inner pot.
Place the round aluminum dish containing the frozen turkey soup casserole on top of the trivet.
Lock the lid. Place the steam release handle pointing to sealing.
Press the steam button. Program for 15 minutes at high pressure.
Use the quick release when it is finished.

Turkey Noodle Soup Casserole: A make ahead healthy freezer meals: From freezer to pressure cooker

Want More?

Make Ahead and Freeze Healthy Breakfast Burrito

Cook Once, Eat Healthy Everyday

A Month of Healthy Freezer Meal Dinners

Copyright © 2018 Mindfulness in Faith and Food.

You are free to retain any and all content here for personal use, but need permission to use it anywhere else on the internet.

This site is hosted by Bluehost.

Make Ahead and Freeze Healthy Breakfast Burrito

These healthy breakfast burritos are perfect for busy mornings. Simply keep them frozen in the freezer until you are ready to eat. When you are ready to eat, you can grab one of these healthy breakfast burritos and heat it up in the microwave for 2 minutes! That’s it sooo easy!!!

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A Healthy Breakfast Freezer Meal for busy mornings! These make ahead and freeze healthy breakfast burritos are perfect for busy families! Developed by Registered Dietitian, Lacy Ngo, MS, RDN

Serves 6

Materials

Plastic Wrap
Gallon Freezer Bag

Ingredients

5 Eggs or 1.5 cups of egg substitute like Egg Beaters
1 Onion (To save time, you can buy an already-chopped onion container)
1 Cups Cheddar Cheese- Light
½ Pound Ground Turkey
2 Tsp. Taco Seasoning (I like the Primal Palate Organic Spices: Taco Seasoning)
¼ Cup Red Peppers-Chopped
¼ cup Green Peppers- Chopped
2 Tsp. Fresh Cilantro- Chopped
1 Tsp. Lime Juice
1 tsp Garlic, minced
Black Pepper to Taste
6 Whole Wheat Tortilla Wrap (I like Ole Xtreme Wellness High Fiber, Low Carb Tortilla wraps)
Salsa for dipping (Optional)

To Freeze

Place the ground turkey in a skillet and cook over medium high heat.
Use a wooden spoon or spatula to break up the ground turkey into equal-size pieces as it cooks.
Cook until the meat is evenly brown. Browning ground turkey should take approximately 9 minutes for 1 pound of meat.
Drain the meat.
Add 1 Tsp. for taco seasoning and 1/3 cup of water to the ground turkey. Stir and let simmer on low heat for 3-5 minutes.
Stir eggs in a medium bowl. Add sea salt and pepper to taste.
Spray skillet with cooking spray.
Heat to medium heat. Pour eggs onto skillet.
Stir continuously until eggs are fully cooked and scrambled.
In a large mixing bowl, combine all ingredients except the tortilla wraps.
Stir ingredients until well mixed. Evenly spoon mixture onto the tortilla wraps.
Fold wraps into a burrito.
Individually wrap each burrito with plastic wrap. Place wrapped burritos in a gallon freezer bag. You may freeze wraps for up to 3 months.

When Ready to Eat

Unwrap one wrap. Re-wrap one sandwich with a paper towel.
Microwave for 1 1/2 to 2 minute. Microwave times will vary.
Serve with Salsa (Optional)

Healthy Breakfast Freezer Meals: These make ahead and freeze healthy breakfast burritos are perfect for busy mornings!

Related Products

70 Reasons how Healthy Freezer Meals can Transform your Life

Live your Healthiest, Happiest, Most Meaningful Life

Cook Once a Month, Eat Healthy Everydaynull

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Weight Loss Books by Registered Dietitians

I hope you have found this series an invaluable resource of nutriton information.

This is the nineth post in the series…

Best Books Written by Registered Dietitians

(Note: At the top of each post in this series, I have provided a description of what a dietitian is; therefore, if you have read any of the other posts in the series, you may want to skip down to the list portion.)

You may be asking…

So what exactly IS a Registered Dietitian, and why do I want to take note when a health and wellness book is written by a Registered Dietitian?

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A registered dietitian, by definition, is considered the expert in the field of nutrition science. The term Registered Dietitian is actually different than a nutritionist. In fact, the term nutritionist is not a regulated term and has a more general meaning. The term registered dietitian, however, is regulated much like the terms doctor or lawyer. In other words, you are not allowed to call yourself a doctor unless you are a doctor, and you cannot call yourself a registered dietitian unless you have completed all the academic and professional requirements.

Requirements for Registered Dietitians

So what are the requirements? Is there some kind of certification you need to be a registered dietitians?

Actually, you cannot just get a certification to become a registered dietitian. Whereas there might be certifications available for nutritionists.

To become an RD you must:

Complete a Bachelors Degree at a college accredited by the Commission of Accreditation of Dietetic Education. Some of the required courses generally included are:

Microbiology
Medical Nutrition Therapy
Biology
Chemistry
Organic Chemistry
Anatomy and Physiology
Evidence Base Nutrition
Human Nutrition and Metabolism
Nutrition Counseling
and more

2. Complete 1200 hours of a competitive internship (The internship is usually completed in hospitals, community service agencies, medical clinics, etc)

3. Pass the CDR Exam

Just like a lawyer can’t practice law without passing an exam, an RD cannot become a registered dietitian without pasing the CDR.

4. In addition, by 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do.

5. Complete Continuing Education Units throughout their career to keep their registered dietitian credentials.

So you can see why it is a plus when a health and nutrition book is written by a registered dieitian. I want to preface here that just because an RD is considered the expert, doesn’t mean you can’t get great nutrition information and advice from non-dietitians. People who have a passion for nutrition or people who have discovered something that works for them can write insightful nutrition books.

Many health and wellness enthusiasts have done extensive research on their own and have valuable information, but if you are getting advice from non-dietitians, I would recommend looking for the following:

Are they getting their information from a Registered Dietitian? Are they seeing what multiple registered dieitians have to say about the topic before giving advice?
Do they know when it is time to refer their clients to a registered dietitian? Many informed people have general nutrition knowledge, but when a client or customer needs medical nutrition therapy; then, a dietitian may be needed. Dietitians are trained in nutrition as it relates to diseases, drug-food interactions, tube feeding, enteral nutrition (nutrients through the veins), and various other medical conditions. These topics can get complicated and even be dangerous if incorrect information is given.

For example, someone may tell a client to eat more bananas because bananas are healthy, after all, BUT if a person has kidney failure and is on dialysis, too many bananas could put someone in the hosptial or worse!

One Final Note..

So one final thought before we move on to the book lists. If a book is written by a non-RD, you may want to see if a registered dietitian has written a review about the book, recommended the book, or even written a forward for the book.

Nutrition books written by non-dietitians are not a deal breaker, by any means, but you can see why seeing that RD beside an author’s name in a nutrition book is a plus.

Okay now for the good stuff…

The 9th post in this series is…

Weight Loss Books by Registered Dietitians

Diabetes Weight Loss: Week by Week: A Safe, Effective Method for Losing Weight and Improving Your Health

This guide takes people with diabetes through the simple week-by-week steps toward lasting weight loss and improved health. Readers gain the knowledge, skills, and confidence required for permanent weight loss and lifestyle change. I love that this book includes inspriational stories from real people who have improved their health.

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The Mindful Diet: How to Transform Your Relationship with Food for Lasting Weight Loss and Vibrant Health

If you have read some of my past posts, you know that I have had a history of weight gain. In fact, being called a “two ton whale” in middle school was the negative motivator that started me on a weight loss journey. I kept the weight off for years, but then gained weight right after I got married. It was when I stopped focusing on weight and focused on mindful eating that I naturally lost 55 pounds without needing willpower, without counting calories, without dieting, or getting on the scale. I only know how much weight I lost because I saw the weight at the doctors office. This books is about the power of mindfulness and mindful eating. “The Mindful Diet” discusses how mindfulness and mindful eat can help with with lasting weight loss!

Mindfulness in Faith and Freezer Meals

Remember when I said mindful eating helped me lose 55 pounds? Well this book is about that! Mindfulness in Faith and Freezer Meals provides mindful living and mindful eating strategies as well as make-ahead freezer meals. The goal of these freezer meals to make it easier and less stressful for families to eat healthy meals at home. Did you know developing a routine and planning your meals are the keys to lasting weight loss? That is why I designed Mindfulness in Faith and Freezer Meals!

The freezer meals in this ebook are designed to helps families develop a stress-free meal prep routine. This faith-based mindfulness and nutrition ebook is perfect for busy families who just can’t seem to find the time to cook healthy meals everyday. Developed by a dietitian, this ebook shows you how to make ALL you breakfast, lunches, and dinners for the WHOLE month in one day.

This ebook is for moms and families looking to:

Decrease stress,
Eat healthier meals at home
Lose weight,
Have more daily free time,
Reduce the grocery bill,
Simplify cooking, meal planning, and their day, and
Mindfully ENJOY eating healthy meals in the presence of God.

Meal planning, weight loss, freezer meals ebook — Mindfulness in Faith and Freezer Meals eBook

Lean Body Smart Life: 12-Fix Plan to a Leaner, Healthier, Happier Life

I am an organizer and list maker so I love how organized this book is. In Judith Scharman Draughon’s book, Judith narrows down the science into what she considers the 12 most important things you can do for your health and wellness- all without being on a diet!

The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Volume 1)

Just as the title suggests, this book is geared towards teens and explores the 10 essential steps to losing weight in a healthy way. The Teen Eating Manifesto is for teens, regardless of their weight, who want to live a healthier lives.

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The DASH Diet Younger You: Shed 20 Years–and Pounds–in Just 10 Weeks (A DASH Diet Book)

Backed by research, the DASH diet has been shown to reduce the risk of many chronic diseases, slow the aging process, and help with weight loss. This book provides everything you need to incorporate the DASH diet in your life, including meal plans and recipes.

Dressing on the Side (and Other Diet Myths Debunked): 11 Science-Based Ways to Eat More, Stress Less, and Feel Great about Your Body (2019)

Dressing on the Side offers a realistic science-based approach to life, and yes, weight loss!

This book provided tools and solutions that work with YOUR specific life. Some of the topics discussed are idetifying “fake” nutrition news; eating to feel satisfied, not just full; and how to form life-long habits even in a world where we are busier than ever.

The Nourishing Meal Builder

When I started as a dietitian 15 years ago (eeek!!!!), my focus was weight loss. Okay, I was obsessed with weight loss. You see, I was made fun of in middle school for being “the chubby girl.” When I lost weight, I was determined to help others do the same.

When it was time to go to college, I knew I wanted to major in Human Nutrition. Overtime though, I began to see that nutrition was not all about weight. Foods could nourish and even stop some illnesses and conditions in their tracks! I also began to realize that we are all built differently. In other words, you cant just look at someone and tell how “healthy” they are.

Evidence-based list of foods that boost mood, reduce anxietym support the immune system; promote cognitive function,; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list. — Evidence-based list of foods that boost mood, reduce anxiety, support the immune system; promote cognitive function,; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list.

Eventually I began incorporating mindful eating practices so that I could enjoy my food more and stop food obsessing. I also began to focus on eating to nourish and heal my body regardless of weight.

A few things happened:

1. Symptoms like seasonal allergies, mucus drainage, and acne went away.

2. My mood improved thanks to mood boosting foods

3. I started enjoying food. Food is a love of mine now instead of something I fear.

4. My weight naturally fell into a zone that felt good to me.

So Is This a Weight Loss Book?

So if you want to lose weight, that is okay too! There are reasons you may want to lose weight:

– Maybe you want to lose weight to see if your joint pain will improve (there are foods for that, and they are listed in The Nourishing Meal Builder);

-Or maybe you want to lose weight to significantly reduce the risk of developing chronic disease (yup, there are foods for that as well listed in The Nourishing Meal Builder);

-Or maybe you just want more energy to play and embrace life (These foods are listed in The Nourishing Meal Builder too!)

Btw, food that aid in weight loss are also listed in The Nourishing Meal Builder!

So you may still want to lose weight, but if you focus on mindful eating and become more intentional about eating healing, nourishing foods, you will more times than not find that your weight will naturally fall into a healthy place for you.

THAT is what The Nourishing Meal Builder is all about!

Lacy Ngo, MS, RDN is the owner of Mindfulness in Faith and Food, LLC and Mindful Vending (a dietitian owned and operated vending company). Ngo, who is one of top experts in faith-based mindfulness and nutrition, is the author of several faith-based mindfulness and nutrition books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. Whether it’s through quick snacks in her vending machines, her healthy freezer meal recipes, or her Meal Builder Cards, included in The Nourishing Meal Builder, Ngo is determined to make eating healthy as easy and stress-free as possible for people with busy lives!

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Holistic Health: Mind, Body, Spirit Books by Registered Dietitians

I hope you have found this series an invaluable resource of nutrition information.

This is the eighth post in the series…

Best Books Written by Registered Dietitians

You may be asking…

So what exactly IS a Registered Dietitian, and why do I want to take note when a health and wellness book is written by a Registered Dietitian?

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