Live your healthiest, happiest, most purposeful life
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.
I hope you have found this series an invaluable resource of nutriton information.
This is the sixth 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 sixth post in this series is…
Sports Nutrition Books by Registered Dietitians
Top Sports nutrition books writtten by Registered Dietitians: Books and cookbooks on fueling child and adult athletes for optimal athletic performance
Such a unique and specific book! If you are a cyclist or if you want to be, this book is for YOU! From nutrition specific for cyclist to bike fit and gear, this book covers all your cycling needs!
This is a great book for parents of young athletes. “Eat Like a Champion” covers everything from snacks and meals to supplements and the importance of nutrients! This book covers so much information!
Here is another great one from Jill Castle, who happens to be a leading expert in childhood nutrition. This cookbook provides you with amazing dinner recipes that will fuel your budding athlete!
Jill Castle does it again! If you want a sports nutrition book geared towards children, then you really should visit Jill Castle’s website. In this particular book, Jill has your breakfast before the big game covered!
Here is one more great sports nutrition book geared towards young athletes. This one is by the dietitian, Heather Mangieri. Heather approaches sports nutrition not only as a dietitian but as a mother of active children as well. This book addressses real issues that families of young athletes face and provides practical down-to-earth solutions.
Okay, we covered sports nutrition for children, now let’s talk about the best general sports nutrition guides. In this book, you get all the sports nutriton details including what and when to eat before, during, and after exercise.
It’s time to get serious with this last book. This is for the serious athlete who wants to take their nutrition to the next level for optimal performance.
And there it is. My top favorite sports nutrition books and cookbooks written by registered dieitians. If you enjoyed this post, please check out all the other “Books written by Registered Dietitians” posts below.
Mindfulnes in Faith and Freezer Meals is a faith-based mindful living and nutriion ebook written by a registered dietitian. This book is so packed full of invaluable information that it is hard to describe it in one sentence (hence the need for this “70 reasons” post). So keep reading the list to truly understand what is in this book. But if I had to describe it in one (or three sentences) I would say this:
Mindfulness in Faith and Freezer Meals is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition. This book is perfect for busy families who want to eat healthy and organize their lives in order to follow God and server others more fully. Timesaving, make-ahead healthy breakfast, lunch, and dinner recipes, as well as mindful living and mindful eating techniques are included.
This site contains affiliate links (See full disclosure here.)
70 ways that the faith-based mindful living and mindful eating practices explored in “Mindfulness in Faith and Freezer Meals” transformed my life.
70 Reasons you NEED Mindfulness in Faith and Freezer Meals
The Perks to Learning to Live a Faith-Based Mindful Life
1. You want less stress in your life.
Mindfulness techniques have been shown to have a huge impact on stress. Mindfulness in Faith and Freezer Meals provides detailed stress-relieving mindful living and mindful eating techniques. For me, the faith-based mindfulness techniques included in this book provide the greatest impact when it comes to stress relief.
2. You want to improve your mood through mindfulness.
Did you know preliminary observations show that Mindfulness programs in schools may improve social behaviors, mood, stress levels, and even academic performance and test score? Schools are even reporting less suspensions, detentions, violent incidents, principal visits, bullying, and classroom disruptions since incorporating mindfulness programs! If these mindfulness techniques can improve the moods of children in schools, perhaps they can help you too!
3. You want to improve your brain function and focus through faith-based mindfulness.
Notice these school mindfulness programs seem to help with academic performance and test scores as well. Mindfulness techniques help clear our minds of all the other thousands of thoughts preventing us from focusing, and we know that stress can hinder our ability to focus and pay attention. This is where those stress relieving mindfulness techniques can be helpful. Plus, when we practice faith-based mindfulness, we learn to notice God in the present moment. Feeling God’s presence and knowing God is with us, provides peace and comfort like nothing else. Talk about a stress reliever.
4. You want more control over your emotions and actions.
When I practice faith-based mindfulness, I listen to God more. Listening to God helps me make better choices because I’m not letting negative emotions take control of my actions. (At least not as often, anyway)
5. You want to enjoy the present…
6. And have a more positive outlook on life.
One aspect of mindfulness is focusing on being present in the moment. Another aspect of mindfulness is focusing on the positive in your life in that moment. With faith-based mindfulness, you are focusing on how God is present with you in that very moment. While focusing on God’s presence you get to notice all the gifts from God and the beautiful little things in God’s world. Soon after incorporating some of these mindfulness practices, you may begin to notice that you have a much more grateful attitude. (This helps with everyday life situations and annoyances. Sometimes bad things happen and you will, of course, feel sad and upset. Those feeling are completely okay. You should let yourself feel them.)
7. You want to experience those goose-bump, “God is here,” moments a little more often.
When I intentionally focus on God in the present moment, I actually SEE what God is doing in my life and the lives of others around me. By focusing on God in the present moment, I get to experience the feeling of amazement more often, and I WANT TO BE AMAZED!!! (Don’t we all want to be beautifully amazed?)
9. And notice God as God guides you through your day.
10. You want to strengthen your walk with God.
Mindfulness in Faith and Freezer Meals explores not only mindfully pausing and praying before eating, but also discusses mindfully pausing before doing anything! Pausing before eating was crucial for my nutritional health, but I began to notice how crucial the pause was in every aspect of my life. I began to notice the impact of pausing and praying before entering any new environment whether the new environment was a park, a friend’s home, or the grocery store.
Pausing and praying, was life changing. I began to notice the importance of pausing and praying when I felt angry, or before saying something difficult, or before even talking with my children. When I forget to pause, I noticed the difference in MY actions and my strength to endure life. On the days that I do a better job of pausing, I notice God’s presence and God’s guidance more.
The Perks to Cooking A Month of Meals in One Day
11. We have established that life is stressful, but meal planning and cooking shouldn’t have to be.
I love to cook, but I found that I didn’t have the time to cook everyday. Trying to juggle cooking, soccer practice, dance class, volunteer meetings, work, cleaning the house, and all the other “mom duties” was just causing too much stress. Mindfulness in Faith and Freezer Meals shows you how to cook a month of healthy freezer meals in one day. Talk about taking the stress out of cooking! I cook once, and I am done for the whole month.
12. Your life is too busy!
To piggyback on #11, sometimes we just can’t find the time to cook healthy meals. When you prep and freeze them all at once, you have time for the other things you want to do.
13. You want to save money.
This book helps you save money in multiple ways. Because you have food on hand, you eat out less. We all know that eating out is expensive. Since you are cooking everything at once, you can bulk shop and thus get bulk prices. This book also provides money saving tips and tricks that I use while grocery shopping. My grocery bill has substantially gone down since I started freezer meal cooking.
14. I can serve others through food.
Food nourishes, comforts, provides energy, and sustains us. After a long day, sitting down to eat gives us needed rest. Food is a gift from God, and when we eat, we are about as close to God’s creation as we can get. In fact, if you think about it, we are actually taking God’s creation into our bodies. So, I think, when we give someone food, it is the ultimate sign of our love for them.
A benefit to having all of these freezer meals on hand is that we have food ready ASAP when our friends or family could use it. Whether a friend just had a baby or just got home from surgery, you have a freezer meal ready to give.
15. You want more time to serve God and others.
Cooking, grocery shopping, and meal planning can be extremely time consuming. One of my priorities in life is to serve God and others. With all my meals done, I have time to spend quiet time with God, and I have more time to love on and serving others in our community.
16. You don’t have to make all your recipes at once, but if you do want to make them all at once, this book shows you how to do it quickly and Efficiently.
Mindfulness in Faith and Freezer Meals provides steps and pro tips on how to make all the recipes in one day. These “Efficiency Pro-tips” are strategically placed where you would actually need the tip if you were making all the recipes at once.
17. No need to make a grocery list.
Along with the recipes and “Efficiently Pro Tips,” a complete grocery list is included as well! Blank spots are even included in case you want to add snacks, paper products, or other misc. items to your grocery list.
18. You want your kids to eat healthier, and these are kid-friendly make-ahead meal.
Sometimes convenient food is not as tasty as the good ole’ home cooked stuff. Well, this is real home cooked food! But it is still convenient because you fixed it all in one day!
21. You want to eat at home more.
Before I started this freezer meal routine in my home, there just wasn’t enough time in the day to do it all AND cook. We would often find ourselves grabbing take-out, going to a restaurant, going through a drive through, or eating random less healthy stuff for dinner, and yet as a dietitian, I knew needed to figure something out. This make-ahead freezer meal routine was the solution I needed.
22. Meal planning is not only time consuming, it is mentally draining.
We often have such a huge mental load along with our physical load. Our brains have to organize and remember soo much information. After a long day, opening up that fridge, and trying to make yet another decision, is just too much. The meal planning is done when you do it all in one day! Seriously, many times I just grab the first freezer meal I see. They are all yummy so I know dinner is going to be good regardless of what I grab.
23. You get to have one mindful day to yourself every month.
Mindfulness gives your brain a chance to rest. You rest your brain by centering or focusing your thoughts on one thing. Often times that one thing is breathing. Another component to mindfulness is focusing on the present moment. I use my cooking day as a chance to center my brain on one thing- cooking the food from God’s earth.
When I cook, it is just me and God in the kitchen. I say a prayer and thank God for this food, and for all the people who will be nourished by the food.
When I am stirring, I focus on stirring. I notice how the spoon feels in my hand, and how the food moves in the bowl.
You can also practice a little self-care during your cooking day. Turn on the music, or drink a glass of wine. The point is to slow down and be in the moment. Don’t focus on finishing fast. Remember, I provide efficiency tips so you don’t have to worry about that. In fact, frantically rushing often actually slows us down because we make mistakes.
24. You don’t want to keep buying healthy stuff, only for it to spoil before you get to eat it.
This was a huge problem for me before Mindfulness in Faith and Freezer Meals. I would buy, say, healthy fruits and vegetables to make a salad, and I would really enjoy that salad. And I would even eat the salad again for lunch the next day, but then I didn’t want to eat the same vegetables for a third day. I wanted variety, but if I ate variety, my food would spoil. Now I have all these amazing vegetables and whole grains safely frozen so that I can change up what I eat. Now my food doesn’t spoil and…
25. I get to eat a variety of foods. With freezer meals, I can mix-and-match and change up what I am eating everyday.
26. You want to lose weight.
I don’t want to focus too much on this because all sizes can be healthy. Some people are naturally smaller and some naturally weigh more. We have different builds and genetics. Plus, other things like medications, medical conditions, and even uncontrollable seasons in life can affect weight.
But I also don’t want you to feel that wanting to lose weight is somehow wrong. You may want to see if weight loss will help you have more energy or help with a medical condition. Maybe you feel like you could keep up with your children more if you carried less weight, or maybe you want to see if weight loss can help with joint pain.
There are reasons you may desire weight loss, and fortunately mindful eating can help with weight loss while also helping you stop that food obsessing often associated with dieting. The Mindful eating techniques, recipes, and nutrition tips provided in this book will help you feel full and notice your hunger/satiety cues. Moreover, the desire to binge decreases because you are actually enjoying your food ALL THE TIME.
In a nutshell, with Mindfulness in Faith and Freezer Meals, you don’t need to focus on weight; you can just know that you are eating well by developing a routine using recipes and tips in the book.
27. You want to maintain your weight.
Maybe you don’t want to lose weight, but you do want to maintain a healthy weight. The techniques, tips, and recipes in this book can help you maintain your weight as well.
28. So we have established that this book shows you how to efficiently make all your breakfast, lunches, and dinners in one day, but what of you just want to make a month of dinners?
You can! The recipes and a complete grocery list for just dinners are also included.
29. And guess what. A complete grocery list for just the breakfast recipes is included too.
So if you have your dinners covered but want more breakfast meals ready to go, your can just make a month of breakfast meals if you prefer.
30. A complete grocery list for just the lunch recipes is included as well so you can also just make the lunches.
31. You are about to have a baby, and you know you are going to be sleep-deprived and time-crunched soon.
I have had so many people report that these meals have been lifesavers when they were in the newborn phase of parenting. I even had a couple of moms tell me that they ended up having to be on bed restat the end of their pregnancy, and these meals were everything!
32. When you are ready to eat breakfast or lunch (or even dinner if you want), all your need to do is microwave.
The breakfast and lunch recipes are pre-portioned because many of us eat our breakfast or lunches on our own. When it is time to eat, you can just put one of your meals in the microwave for 2 minutes, and it is ready!!!
33. Dinners are perfect of family meals.
In the ebook, I recommend packaging your dinners family style. That way you just simply throw your meal in the crockpot or oven, and your meal for the whole family is done!
34. You have healthy food ready to take to work.
These pre-packaged home-cooked microwavable lunches are PERFECT for work!
35. Meal prepping is one of the keys to weight loss.
Most of us need to get a little organized and form some sort of easy to follow routine in order to make real lasting changes. Well, Mindfulness in Faith and Freezer Meals IS the ultimate meal prep book because the ebook shows you how to prep ALL your meals for a month at once!!!
36. Another cool thing about having these freezer meals on hand is that you can host guests anytime.
Lots of these recipes work great for parties and socials! Having the girls over for a brunch? Just heat up some crustless quiches. Did you decide last minute to have people over to watch a football game? Throw the burrito dip into the crockpot, and you are ready to host!
37. Enjoy more family time.
I am free to play with my children or help them with homework in the afternoons because I’m not cooking!
We are now consistently having family dinnertime together! I get to have even more quality family time while sitting at the dinner table.
The Perks to Mindful Nutrition and Mindful Eating
70 ways Mindfulness in Faith and Freezer Meals Transformed my Life through Faith-based mindfulness and nutrition: mindful eating techniques and healthy make-ahead recipes included.
38. Learn mindful eating techniques as well as…
39. Learn about the one prayer before a meal that stopped me (a dietitian) from overeating.
There is something about turning on the music and just spending some uninterrupted time in the kitchen one day each month (My meals last 3 months for my family, so I only cook these freezer meals once every three months!)
42. Sneak in more vegetables.
Having vegetables mixed in as part of your main meal, definitely can up your vegetable intake for the day!
43. You want to enjoy your food.
Many times, dieting and food rules, take the joy out of eating. Mindful eating brings the joy back tenfold.
44. You want to stop binge eating.
With mindful eating, you are always mindfully enjoying your food; thus, you never feel deprived. Therefore, your desires to binge eat decreases.
45. You are tired of mustering up enough willpower to diet.
Remember if you are always enjoying your food, then you don’t need willpower.
46. You just want healthy, delicious recipes, but you don’t want to cook all your foods in one day.
You can still make these recipes one at a time whenever you want. There is no rule that says you have to cook them all at once if you don’t want to.
47. Healthy Snack Ideas are included.
Chapter 22 provides a list of healthy and EASY snacks!
48. A registered dietitian wrote the eBook.
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.
To become an RD you must complete a bachelors degree at a college accredited by the Commission of Accreditation of Dietetic Education; complete 1200 hours of a competitive internship; pass the CDR Exam; and by 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do. Registered dietitians are required to complete Continuing Education Units throughout their career to keep their registered dietitian credentials.
You can find amazing nutrition books by non-dietitians, but you can see why seeing that RD or RDN beside an author’s name in a nutrition book is a plus.
49. Mindful eating demo video is provided.
You don’t have to just read about mindful eating. The ebook also provides a link to an actual mindful eating demo video so you can actually SEE what mindful eating looks like.
50. Mindfulness in Faith and Freezer Meals not only discusses mindful eating, but also discussed how to mindfully plate your foods to prevent over-filling your plate.
51. A collection of over 300 dietitian-approved healthy eating and fitness tips and tricks are included like…
52. Snacking Tips (Chapter 6)
53. Dining Out Tips (Chapter 7)
54. Portion Control Tips (Chapter 8)
55. “How to Make Your Own Recipes Healthier” (Chapter 9)
56. “Health and Fitness Tips for Vacationers and Frequent Travelers” (Chapter 10)
57. “When my Work Environment Causes Weight Gain” (Chapter 12)
58. “Eating Healthy at Social Gatherings” (Chapter 12)
59. “Developing an Exercise Routine” (Part 1, Chapter 13)
60. “How to Exercise when Your Kids Are Always Around” (Part 3, Chapter 13)
61. “But What if I am Too Busy to Exercise” (Part 4, Chapter 13)
62. “Ways to Sneak Exercise into your Day” (Part 5, Chapter 13)
63. You can use your results from the included interactive quiz, to determine which tips and tricks you think would make the biggest impact in your life.
64. A “Putting it All Together: Routine Planning Worksheet,” is also included in the book.
You can use this worksheet to figure the habits you would like to implement into your routine.
65. Learn how to organize your kitchen to promote lasting changes
66. Feel satisfied and full after eating these freezer meals.
These meals are hearty, delicious, comfort classics done in a healthier way. They are also abundant in fiber, which helps you feel full.
67. Along with fiber, these meals are full of essential vitamins and minerals.
68. Mindful eating can aid in digestion.
How? Although most digestive enzymes are released in the stomach. Digestion actually starts in the mouth. In fact, one enzyme, called Salivary Amylase, is released in the mouth. This enzyme starts breaking down carbohydrates. Cool fact, if you let a piece of bread sit in your mouth for a moment, you may notice a sweeter taste. That taste occurs because the more complex carbohydrate breaks down into a simpler sugar. Also chewing thoroughly gives those other enzymes in your stomach more surface area to do their work, which again promotes healthy digestion and absorption.
69. Mindful eating can reduce the risk of many chronic diseases.
We established in #68 that Mindful eating aids in digestion. Healthy digestion promotes gut health. Poor gut health is related to inflammation and reduced immune function. Gut health, inflammation and immunity are all linked to many condition including IBS, Crohn’s, Autoimmune Disease, Alzheimer’s, heart disease, stroke, brain function and focus, mood and even depression and anxiety, to name a few. So anything that promotes a healthy gut is something worth looking into in my book. (Fortunately, a mindful eating guide IS included in my book!)
Mindfulness in Faith and Freezer Meals is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition.
What Mindfulness in Faith and Freezer Meals is NOT
This Freezer meal plan is NOT a rigid “you must eat these freezer meals” plan. This isn’t about strict rules or dieting. Not eating these meals is NOT wrong. In other words, you have not messed up if you go out to eat one night or if you decide to fix something other than your freezer meals one night. If your routine changes sometimes, you have NOT broken a rule or failed. In fact, I provide eating out tips as well as other helpful tips about portion control, snacking, and more.
You can use these provided tips along with your freezer meals to customize a routine that works for your family. I have also provided a chapter on mindful eating. You can incorporate mindful eating everywhere and anytime. You will see how mindfully eating, in my opinion, is one of the number one ways to maintain and lose weight if this is one of your desires.
So read the step-by-step mindful eating guide and incorporate it even when your routine is out of whack. You can mindfully eat at home, at work, at restaurants, and on vacation. Mindful eating techniques travel well, so to speak. This meal plan is meant to make life and eating healthier and easier for you and your family. This plan just makes it easy to eat healthy meals when you are too busy and overwhelmed. This is for families who just want a simple routine to relieve the stress of meal planning and cooking.
How has Mindfulness in Faith and Freezer Meals Helped You?
Has the Mindfulness in Faith and Freezer Meals ebook changed your life in some way? Email me your transformation story by using the Contact Me form on mindfulnessinfaithandfood.com. Maybe you have even experienced another benefit from Mindfulness in Faith and Freezer Meals that I haven’t even thought of. Please email me any of your stories and experiences. I would be so thankful that you took the time to tell me. 🙂
What do you want your life to look like? What about your children’s life? Are there things you would change? What does YOUR healthiest, happiest, and most meaningful life look like?
I am a list person, so when I am asked this question, my immediate impulse is to make a list.
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My Mindful Living Checklist (Does your list look similar to mine?):
1.My greatest desire is to glorify God in all that I do. I want to show God’s love through kindness and giving. My prayer is that I listen for God’s guidance in every situation because when I listen to God, amazing things happen, and I WANT TO BE AMAZED!!!
2. I wish to have a peaceful and positive life and a grateful attitude. I want to enjoy the little moments by taking the time to notice God’s world and soak it up!
3. We humans seem to have a natural desire to work and create. We want to have meaning and purpose in our lives. This is true for me too. In my ideal life, I want to learn, grow, and work. I want to create something new, and in some small way make the world better. I want to challenge my mind through reading and learning from God and others, and I want to challenge my body through physical activity.
4. Just as I desire to work, grow, and be challenged, I equally want to have time to rest, relax, and play. Sometimes finding the time to relax is the most difficult challenge in life, and yet so important for our health and our ability to serve God and others.
What Do We Want for Our Children?
Of course, I want these things, even more for my children. One of my greatest joys is watching my children as they feel God’s presence. They look so peaceful and content. My 2ndgreatest joy is seeing my children show kindness to others, and my third greatest joy is witnessing my children living in the moment and appreciating the little things.
We may all have different wishes and desires, but when we break them down, I’m guessing that this list is at the heart of most of our desires…
Live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition. For busy families who want to eat healthy and organize their lives in order to better follow God & serve others. Time-saving make-ahead meals, mindful living, mindful eating techniques included
But How Does Mindful Living Help Us Become This Person and Live this Healthy, Happy, Purposeful Life?
Well, I don’t fully know all the answers, but I do know a few things that help, and those are:
Spending time with God
Practicing faith-based mindful living techniques including Mindful eating
Mindfully eating foods from God’s earth that nourish our mind, body, and soul
Getting adequate rest, sleep, and physical activity
So that is where my book, 18 weeks to a Healthier, Happier, More Purposeful Life comes in. This book is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindful living and nutrition.
The Life Changing Benefits of Mindful Living
There are many benefits to incorporating the mindfulness techniques discussed in 18 weeks to a Healthier, Happier, More Purposeful Life. In fact, mindfulness techniques are so beneficial that schools have even started implementing mindfulness programs.
Although more research is needed, current research indicates that implementing Mindfulness programs in schools may improve social behaviors, mood, stress levels, and even academic performance and test scores. Schools are even reporting fewer suspensions, detentions, violent incidents, principal visits, bullying, and classroom disruptions since incorporating mindfulness programs!
The Benefits of Faith-Based Mindful Living are Overwhelming
If you think about it, these results make since, don’t they? Practicing mindfulness techniques can relieve stress and help us have better self-control. When we have less stress and learn to have more self-control, we tend to make better choices. Less ideal choices can sometimes cause even more stress, which brings us full circle. Furthermore, aren’t we better able to focus and learn when our brains are calm verses stressed?
So you can see how mindfulness activities can be so impactful, but for me, the most profound impact happens when I combine faith and mindfulness.
1. Mindfully focusing on God’s presence in every moment. One aspect of mindfulness is about focusing on being present. But with faith-based mindfulness, you are focusing on how God is present with you in that very moment….
2. …And while focusing on God’s presence you get to notice all the gifts from God and the beautiful little things in God’s world.
Let’s go back to that “Healthy, Happy, Meaningful Life list” because Faith-based mindfulness helps me fulfill that list like nothing else.
Here is How My Life Has Been Transformed Through Faith-based Mindful Living:
I listen to God more: Listening to God helps me make better choices. I’m not letting negative emotions take control of my actions. (At least not as often, anyway)
Now I am more at peace and filled with comfort because I am noticing God is with me everywhere.
I get to have more goose-bump-“I’m awe-struck” moments because when I intentionally focus on God in the present moment, I actually see what God is doing in my life and the lives of others around me. By focusing on God in the present moment, I get to experience the feeling of amazement more often, and I WANT TO BE AMAZED!!! (Don’t we all want to be beautifully amazed?)
Mindful Living Translates to Mindful Eating: The Prayer Before a Meal That Stops Me from Over Eating and Other Mindful Eating Techniques
Did you know learning to pause and pray is what finally helped me (a dietitian) stop overeating?
When you mindfully eat, you get to experience ALL these faith-based mindfulness benefits and more. Mindful eating gives us the opportunity to focus on God’s presence, feel gratitude for God’s gift of food, and rest our brain! We get to have mini mindfulness moments with God EVERY. TIME. WE. EAT!
With mindful breathing, we are pausing and centering out minds on one thing-breathing. When we are mindfully eating, we are still pausing and centering our brain on one thing, but this time that one thing is eating. With faith-based mindful eating, we are resting our brain by focusing on God and the food God provided.
Some of the Other Benefits to Mindful Eating Are:
Weight Loss
I don’t want to focus too much on this because all sizes can be healthy. Some people are naturally smaller and some naturally weigh more. We have different builds and genetics. Plus, other things like medications, medical conditions, and even uncontrollable seasons in life can affect weight.
But I also don’t what you to feel that wanting to lose weight is somehow wrong. You may want to see if weight loss will help you have more energy or help with a medical condition. Maybe you feel like you could keep up with your children more if you carried less weight or maybe you want to see if weight loss can help with joint pain. There are reasons you may desire weight loss, and fortunately mindful eating can help with weight loss while also helping you stop that food obsessing often associated with dieting. Mindful eating helps you feel full and notice your hunger/satiety cues. Moreover, the desire to binge decreases because you are actually enjoying your food ALL THE TIME.
Relieves Stress
Like the mindfulness practices above, Mindful eating is a stress reliever. Stress can cause weight gain so this is yet another way mindful eating helps with weight loss.
May Reduce the Risk of Many Chronic Conditions
Mindful eating can aid in digestion. How? When you mindfully eat, you take your time chewing your food. Chewing thoroughly gives your stomach enzymes more surface area to do their work, which again promotes healthy digestion and absorption.
Mindful Eating and Gut Health
These reasons, along with the ability to relieve stress, are how mindful eating can aid in digestion. Healthy digestion and stress relief promotes a healthy gut. Poor gut health is related to inflammation and reduced immune function. Gut health, inflammation and immunity are all linked to many condition including IBS, Crohn’s, Autoimmune Disease, Alzheimer’s, heart disease, stroke, brain function and focus, mood and even depression and anxiety, to name a few. So anything that promotes a healthy gut is something worth looking into in my book. (Fortunately, a mindful eating guide IS included in my books!)
How Can Nutrition Help You Live a Healthier, Happier, and More Meaningful Life?
Okay, this feels like a good place to talk a little about nutrition, and how in the world nutrition helps my family and me become those people and live that life listed in the opening paragraph. Healthy foods can help us focus, improve our moods, and give us the energy we need to serve God and others; learn and grow, and live a more positive life.
In 18 Weeks to a Healthier, Happier More Purposeful Life you are provided with a list of nutrients and foods that promote cognitive function, boost mood, support the immune system, and reduce the risk of chronic disease and some autoimmune and neurodegenerative diseases. I know our children’s learning, behavior, and mood are important to us, so I picked ingredients that can help with focus, attention, behavior, and immunity. These amazingly beneficial foods are included in the Meal Builder Table in this book. With this table, you will be able to build a healthy meal on the spot. The possibilities are endless! You will be amazed at how easy it is to throw together a nutrient-packed meal!
Be Inspired to Take that Mindful Living Step
18 Weeks to a Healthier, Happier, More Purposeful Live takes you on an inspiring and uplifting journey with me, a dietitian who has lost 50 pounds through faith-based mindful nutrition. Thanks to faith-based mindfulness and nutrition, I went from being weight obsessed to feeling healthy and happy in my own body. Ironically, during the process, I ended up, not only losing weight but also strengthening my walk with God. Now she feels healthier than ever, AND she truly enjoys eating! I am able to feed my mind, body, and soul nourishing foods and feel good in my own body without weight obsessing.
Aucoin M, Lalonde-Parsi M-J, Cooley K. Mindfulness-Based Therapies in the Treatment of Functional Gastrointestinal : A Meta-Analysis. Evidence-based Complementary and Alternative Medicine : eCAM. 2014;2014:140724. doi:10.1155/2014/140724.Bakosh LS. Doctoral dissertation. 2013. Investigating the effects of a daily audio-guided mindfulness intervention for elementary school students and teachers. Available from ProQuest Dissertations & Theses database. (UMI No. 3618722)
Bakosh LS, Snow RM, Tobias JM, Houlihan JL, Barbosa-Leiker C. Maximizing mindful learning: An innovative mindful awareness intervention improves elementary school students’ quarterly grades. Mindfulness. 2015 Advance online publication.
Diamond A, Barnett WS, Thomas J, Munro S. Preschool program improves cognitive control. Science. 2007;318:1387–1388. [PMC free article] [PubMed]
Parker AE, Kupersmidt JB, Mathis ET, Scull TM, Sims C. The impact of mindfulness education on elementary school students: evaluation of the Master Mind program. Advances in School Mental Health Promotion. 2014;7:184–204. [PMC free article] [PubMed]
Parker AE, Kupersmidt JB, Willoughby MT. An investigation of mindfulness education and self-regulation in middle school classrooms. 2014. Manuscript in preparation.
Black DS, Fernando R. Mindfulness training and classroom behavior among lower-income and ethnic minority elementary school children. Journal of Child and Family Studies. 2014;23:1242–1246. [PMC free article] [PubMed]
Britton WB, Lepp NE, Niles HF, Rocha T, Fisher NE, Gold JS. A randomized controlled pilot trial of classroom-based mindfulness meditation compared to an active control condition in sixth-grade children. Journal of School Psychology. 2014;52:263–278. http://doi.org/10.1016/j.jsp.2014.03.002. [PMC free article] [PubMed]
Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology. 2010;78:169–183. [PMC free article] [PubMed]
Semple R, Droutman V, Reid BA. Mindfulness Goes to School: Things Learned (So Far) from Research and Real World Experiences. Psychol. Sch. 2017 Jan 54 (1): 29-52. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405439/
Liu, R. T. (2017). The microbiome as a novel paradigm in studying stress and mental health. American Psychologist, 72(7), 655-667.http://dx.doi.org/10.1037/amp0000058
Mayer E, Knight R, Mazmanian S, Cryan J, Tillisch K. Gut Microbes and the Brain:Paradigm Shift in Neuroscience. Journal of Neuroscience. 2014;34(46):15490-15496. doi:10.1523/jneurosci.3299-14.2014.
Rogers G, Keating D, Young R, Wong M, Licinio J, Wesselingh S. From gut dysbiosis to altered brain function and mental illness: mechanisms and pathways. Molecular Psychiatry. 2016;21(6):738-748. doi:10.1038/mp.2016.50.
Top Meal Prep and Meal Planning books written by registered dietitians
Nutrition Books for Specific Conditions Written by Registered Dietitians
I hope you have found this series an invaluable resource of nutriton information.
This is the fifth 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?
This site contains affiliate links (See full disclosure here.)
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. 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 fifth post in this series is…
Meal Planning & Meal Prep Books by Registered Dietitians
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.
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.
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!
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.
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!
In this ebook, you get a list of anti-anxiety, anti-inflammatory nutrients and foods that support the immune system; boost mood; reduce the risk of chronic disease; and promote cognitive function, focus, attention, and memory. You simply use these list to grocery shop! Then when you are ready to cook a meal, you use the meal builder cards to create a nourishing meal on the spot! It’s so easy and the meal possibilities are endless!
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.
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!
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 can sometimes be 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.
After thinking about the benefits of making RAK a priorty in part one of the Random Acts of Kindness series, I am super pumped to jump in and start performing Random Acts of Kindness today, but that wasn’t always the case.
This site contains affiliate links (See full disclosure here.)
How Our Family Started Our RAK Project After Getting a Little Nudge
A few years ago, I felt this urge to do one Random Act of Kindness a week for one year. I wanted my son to experience the joy of helping others. Really, I felt more than just an urge. I felt lead! In fact, after praying for guidance, signs kept pushing me towards this RAK idea, and yet, I kept hesitating. I was just so busy. I had a newborn and a toddler, and the thought of doing this RAK thing was a little overwhelming. Not knowing how to begin, I just kept putting it off until this happened…
Others Were Kind to Us
It was my three year old son’s very first day of preschool ever. The day had gone so smoothly until I had to pick him up from school. I picked him up, put him in the car, and buckled him in; then, I buckled my two- month-old in the car seat next to him. I put my purse in the passenger seat, closed the doors, walked to the driver side and pulled on the door handle… The driver door would not open! I had one of those new keyless entry cars. With those keyless entry cars, you never have to take your keys out of your purse to unlock the door. The car unlocks all by itself when it senses the keys are near. In addition, the car is not suppose to lock all by itself, and you are not suppose to be able to lock your keys in your car. Well, my car had a fluke malfunction. I could not get any of the doors opened!!!
My 3-year-old and newborn were locked in the car and it was NOON on a hot day in AUGUST!!!! So on my son’s first day of school, I dialed 911. The firemen pulled up with lights flashing. I was shocked when they began pumping oxygen into the car. When I saw them do this, I exclaimed, “How long is it going to take to get the doors opened?!?! Just break a window if it is going to take so long that we need to pump oxygen!!!” Fortunately, the firemen got them out in a couple of minutes.
I Had to Pay It Forward
During the whole ordeal, many church members, staff, and preschool staff stayed to comfort me. They flagged down the fire truck, and afterwards, they stayed longer to offer emotional support, water, wet rags to cool off the children, and even called my family for me to explain why I was late. My church and preschool family, and the firemen were my heroes that day. But they did more for me than they know. Because of the kindness shown to me, suddenly I didn’t want to put off RAK any longer. Their kindness meant so much to me that I wanted to show kindness to others right away.
Our RAK Journey Began
The next week, I started by giving all my heroes sweet treats and cards expressing my deepest gratitude. What once felt overwhelming became much easier after that day. Once I started looking for ways to show kindness, I found multiple acts of kindness to do every week.
The impact on my 3-year-old was huge. Not only did he experience acts of kindness from his church family, but he got to experience the joy of showing kindness to others. He is 9 now and often asks about the needy and makes suggestions on what we can do for others.
The lessons I learned from that experience are that
Just doing nice things for others IS a witness of God’s love, and
Showing kindness CAN really influence others more than I had ever realized. When I think of witnessing, I think of telling others about God, but people showed me God’s love without saying anything. They showed me God’s love by simply showing me unbelievable kindness.
Random Acts of Kindness Ideas List
You can start this amazing RAK journey with your family or your groups and clubs too, and I want to make it easier for you so…
Below is a free downloadable RAK planner which includes 64 Random Act of Kindness Ideas to help you and your family, group, church, or club get started:
Over the years, we have continued to do Random Acts of Kindness as a family. In fact, to make it a little easier to regularly do Random Acts of Kindness, I have organized a planner and made RAK cards. These cute little RAK cards say things like “You have Been RAK’ed (Random Acts of Kindness). Use this gift to get a snack for your movie.” This particular card can be taped onto a Redbox along with a little bag of snack money. The planner includes several other cute RAK cards as well. I give this downloadable RAK planner to all Mindfulness in Faith and Food subscribers along with several other free printable downloads. To get this Random Acts of Kindness Planner click here.
I love doing series posts. With a series, like this Random Acts of Kindness Series, you get to delve into a topic, contemplate it, and discover the details. By the end of a series, I usually feel like I really learned something and have even grown just a little. I hope and pray you feel the same way.
For this series, we are going to dive in and soak up the topic of Random Acts of Kindness or RAK for short. We are going to cover it all! What is RAK? What is the point of RAK? Who benefits? And how does one incorporate RAK into her own family’s lives?
Serving God through Random Acts of Kindness, how doing Random Acts of Kindness as a family benefits other’s and our own families.
What is Random Acts of Kindness?
By definition, RAK is a kind act performed for no other reason except to simply make someone’s day or life a little better, brighter, and happier. At first, RAK was thought of as a spontaneous act, but now people have started planning RAK activities. With planned RAK activities, the act is random and unexpected for the recipient, but planned by the giver.
I try to incorporate both spontaneous and planned RAK moments in my life. I plan because I want showing kindness to be a priority in life. When something is a priorty, it is important enough to include it in our calendars. As a priority, I want to make sure I make time for RAK, but I also like to perform spontaneous RAK moments as well. Once you have a few RAK ideas in your head and have a little practice from planned RAK activities, you can be on the lookout for those chances to spontaneously show kindness.
This site contains affiliate links (See full disclosure here.)
What is the Point of Random Acts of Kindness?
Reason 1
God created us all. We are all one family; everyone I meet is my brother or sister. I want my family to be happy. RAK is a great way to spread a little happiness to my brothers and sisters.
Reason 2
When we spread joy and lift someone’s spirits; then, that person is more likely to spread kindness as well. I think we all tend to be kinder when we are in a good mood. Once someone spread kindness; then, the next person might spread a little more kindness and so on and so on. Doesn’t that, little by little, make the world a better place?
By the way, one of my favorite children’s books beautifully illistrates how one small act of kindness could change the world. You can find the book in the link below:
Reason 3
We have no idea what trials and troubles a stranger is going through. Sometimes one kind word or unexpected gift could be the answer to someone’s prayer.
Reason 4
Many times the giver benefits more than the reciever. Funny how much our spirits are lifted when we lift someone else’s spirit. Sure, we all feel love for someone when THEY show us kindness, but did you know that we actually feel MORE love for someone when WE show kindness to THEM, regardless of whether they did something for us? Doesn’t love feel good? Think about the opposite. When we are negative, hurtful, and cranky, does that make us feel good? No, it hurts!!! So when we are positive, loving and kind, our hearts become even more full of love and happiness.
Okay I have another chidlren’s book recommendation that illustrates reason number 4 perfectly (I love children’s books!). The book is in the link below.
Reason 5
We are happiest when we feel like we are making a difference in the world. Toys and materials can’t come close to making us feel the way giving does. After experiencing the ethereal feeling of giving a few times, I think we begin to realize that giving makes us the most happy. We only truly learn this by experiencing it, and I want my children to feel that feeling and learn this truth too. When we do RAK as a family, we are giving a gift better than gold to our children.
Yep, I have another children’s book recommendation that brings this point right on home. Check it out below:
Reason 6
35 For I was hungry and you gave me food, I was thirsty and you gave me drink, I was a stranger and you welcomed me, 36 I was naked and you clothed me, I was sick and you visited me, I was in prison and you came to me.’ 37 Then the righteous will answer him, saying, ‘Lord, when did we see you hungry and feed you, or thirsty and give you drink? 38 And when did we see you a stranger and welcome you, or naked and clothe you? 39 And when did we see you sick or in prison and visit you?’ 40 And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’
Matthew 25: 35-40
What a great reason to make RAK a priority. When we show kindness to our brothers and sisters, we are showing kindness to Jesus! Showing kindness and taking care of the poor, sick, less fortunate, widows, and orphans was a top priority in Jesus’ eyes. May we strive to make it a top priority for us too.
Coming Soon: PART 2 in the series…
How to Incorporate Random Acts of Kindness into your Life
The Free Downloadable Random Acts of Kindness Planner
Over the years, we have continued to do Random Acts of Kindness as a family. In fact, to make it a little easier to regularly do Random Acts of Kindness, I have organized a planner and made RAK cards. These cute little RAK cards say things like “You have Been RAK’ed (Random Acts fo Kindness). Use this gift to get a snack for your movie.” This particular card can be taped onto a Redbox along with a little bag of snack money. This planner includes several other cute RAK cards as well as a detailed Random Acts of Kindess Ideas list. I give this downloadable RAK planner to all Mindfulness in Faith and Food subscribers along with several other free printable downloads. To get this Random Acts of Kindness Planner click here.
I hope you have found this series an invaluable resource of nutriton information.
This is the third 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?
This site contains affiliate links (See full disclosure here.)
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. 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 third post in this series is…
Healthy Living Books by Registered Dietitians
Healthy living and healthy eating books by registered dietitians: From mindful eating and meal planning, to recipes nutrition tips, these health and wellness books have you covered
This guide book by Katey Davidson, MSCFN, RD will help you set goals that naturally fit into your actual life so that you get lasting results. This guide will help you transform the “Core Seven” aspects of health, which are Beauty (Nutrition, Empowerment, Social life, Stress, Exercise, Sleep, and Beauty (inside and out).
Just like the subtitle says, this ebook walks you through how nutrition and yoga can support digestion, immunity, energy, and relaxation! This book includes a list of 40 functional foods you should include in your diet to help improve digestion, immune function, energy, and relaxation! Plant-based recipes and snack ideas are also included.
Many of us forget how important sleep is, but when you go a few nights without sleeping you are quickly reminded! This book is perfect for someone who suffers from insomnia or chronic sleeplessness. Eat to Sleep explains which “sleepy” foods to eat and when to eat them in order to get the best night’s rest possible.
“What an awesome and inspiring book!!!! This book is full of inspirational stories that integrate health, faith, and mindfulness. The “goose-bump God moment” stories will give you chills! I love this book!” -Mary
Learn how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Faith, Mindfulness, and Nutrition takes you on an inspiring and uplifting journey with dietitian, Lacy Ngo. Thanks to faith-based mindfulness and nutrition, Ngo went from being weight obsessed to feeling healthy and happy in her own body. Ironically, during the process, Ngo ended up, not only losing weight, but also strengthening her walk with God. Now she feels healthier than ever AND she truly enjoys eating! She is able to feed her mind, body, and soul nourishing foods and feel good in her own body without weight obsessing. Get ready to get goose-bumps as you read this amazing true story.
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.
Created by a registered dietitian, The Nourishing Meal Builder and the included Nourishing Meal Builder Cards take the stress out of cooking nourishing, healing meals! Motivated by her son’s illnesses and her own symptoms, Lacy Ngo (that’s me!) became passionate about providing an easy strategy that busy families could use to implement research-based nutrition into their daily lives.
After incorporating these strategies into my own life, I was even more convinced that nutrition can change lives: -My mood improved -My seasonal allergies stopped showing up in the fall and spring -My energy improved -My acne resolved -My son’s behavior and anxiety improved
What’s included in The Nourishing Meal Builder? -Lists of nutrients and foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; and reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergy symptoms -A simple Meal Plan Checklist -A faith-based mindfulness and mindful eating guide -Printable Meal Builder cards
I’m kind of extra fond of this book because it’s mine. : ) This ebook does have a cookbook component, but it includes so much more. In the cookbook component, I show you how to make a month of meals in one day so that you can easily eat healthy, homecooked meals at home everyday (or at least most days). You can also just use the recipes individually each day if you prefer. I also give you pro tips on how to efficiently cook all these meals in a timely manner. (I just finished cooking 110 freezer meal this week, and I used the efficiency tips that I share with you in this ebook to get all 110 meals done in 5 hours!)
This book includes much more than recipes though.
What is included:
Mindful Eating Techniques
Mindful Eating Demo Video
An interactive Nutrition Quiz to help you develop your own healthy living routine
100s of healthy living tips from a registered dietitian
Healthy and easy family-friendly breakfast, lunch, dinner freezer meal recipes that last most families a month or more!
A Complete Grocery List so that shopping for a month of meals is simple.
Pro Tips on how to efficiently cook a month of meals in a day.
Because I believe God is a part of everything; this book also discusses faith and how faith relates to our health.
Mindfulness in Faith and Freezer Meals eBook
You can learn more or purchase “Mindfulness in Faith and Freezer Meals” here.
This is such a unique book! According to dietitian, Jen Haugen, gardening nourishes the soul and having a family vegetable garden is a great way to grow healthy, nutritious foods! This book includes everything you need to know to plant more than 35 different garden fruits and vegetables, as well as 30 garden fresh recipes!
“Whether you’re vegan, vegetarian, or omnivore, getting your nutrition from plant-based foods is one of the best things you can do for your health—and it’s easier than you might think!”
I love this quote from the description of this book. “Plant-Based Nutrition” gives you everything you need to start a delicious and nutritious plant-based diet! This book provides ample tips and recipes to help you incorporate more plants into your life!
The Mediterranean diet is considered one of the best and has been linked to a lower risk in cancer, heart disease, and Alzheimer’s! “The Vegiterranean Diet” focuses on the whole-plant foods of the Mediterranean diet. From meal plans, recipes, and tips, this book has the Vegiterranean diet covered!
Health is about so much more than the foods we eat and how much we exercise. Health is about the whole person: mind, body, and spirit. “The Attitude Antidote” was a delight to read! This devotional, written by a dietitian, covers the mind and spirit aspect of our health. Jessa Nowak believes there is nothing more defining than your attitude. When we learn to have a grateful and positive attitude and approach to our daily life, then we will be happier and healthier.
This book is so popular that it was on backorder when I first tried to order it! This book shows you how to have a happier and healthier life by treating yourself with compassion. This anti-dieting book focuses on mindfulness, self-compassion, self-acceptance, gratitude, and affirmations. In other words, this book is about listening to your body and being kind to yourself and your body.
I am 38 years old as I write this post, and I have definitely noticed my health and fitness needs have changed from when I was in my 20s. That is why I am so glad the book, “Food and Fitness after 50” is available. Christine Rosenbloom, PhD, RDN, FAND, and Bob Murray, PhD, FACSM, share steps and tips on how to start a healthy fitness routine and eating plans. “Food and Fitness After 50 also includes weight management techniques as well as tips for better sleep.
I devoured this book in two days! What a fascinating read! This book is a detailed explanation of nutrition as it relates to gut health, mental fatigue, IBS, Diarrhea, Constipation, Alzheimer’s, Autoimmune diseases, inflammation, mood, fatigue, immunity, and many other medical conditions. This is definitely worth the purchase!
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!
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!
Many of us are overworked and overly busy today. We don’t have time to incorporate big changes into our lives. This is where this book comes in. “The Overworked Person’s Guide to Better Nutrition” provides tiny, easy to implement tips that bring big results. Tiny tips that equal big results! Yes please!
In this book, you will find more than 100 simple, realistic solutions as wells as assessments, food tips and meal ideas to help you live a happier, healthier, and stronger life. The 6-week guide is a great start to making lasting changes.
Quick and easy to read, this book is perfect for busy people. This book provides easy solutions to meal planning, shopping, and eating out. In the book, dietitian’s Jacqueline King and Monica Joyce answers questions patients have been asking them for years such as How can I get more calcium, what foods are high in fiber, and how do I lower my sodium intake with our sacrificing taste?
I was standing in my kitchen soon after finishing this post when I realized I had not included a Flexitarian book! I ran back to add this “must have on this list” book. Like the Mediterranean and the Vegiterranean diet, the Flexitarian diet is one of the healthiest! This book has so much information and 140 recipes as well!
Health is so much more than the number on a scale. Health is about mind, body, and soul! With this book, you get to decide what healthy means to you! This is a non-diet book, that provides inspiration and tips to help you nourish your mind, body and soul.
You can probably guess that I am super excited about this workbook! This workbook includes mindful eating 101, as well as mindful cooking and mindful eating strategies and reflective exercises.
I am super eager to share this next series with you! I hope you will find these posts an invaluable resource of nutriton information.
This next blog series IS…
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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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. 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!
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 first in this series is…
Childhood Nutrition and Wellness Books Written by Registered Dietitians
Childhood nutrition books written by registered dietitians: Introducing solids, picky eaters, sports nutrition for young athletes, meal planning for families, healthy kid-friendly recipes and snacks, mindful eating for children…
I recently purchased this book for my children, and they absolutely love it! I knew I wanted this book, but this book actually exceeded my expectations. Although this book is written for children, it is an excellent resource for the whole family. The kid’s loved filling in the “5 Senses” page while they tried vegetables, and they 100% decided they liked some vegetables that they use to think they didn’t like. We plan on taking this book with us to the grocery store next time we shop together so that my kids can pick out which vegetables they would like to try next, based on what they read about each vegetable in this book.
This book had me hooked at the word “mindful.” I have done mindful eating exercises with my kids, and like this books says in the title, mindful eating can truly transform your child’s relationship with food. Although I am a dietitian and mindful eating advocate, even I was surprised at how well my children responded the first time I did mindful eating exercises with them. This is a great book for introducing mindful eating to your children.
Figuring out what to pack for lunch can be a challenge. This book has 65 healthy, kid-friendly, and EASY lunch box recipes. Everything you need to pack a healthy school lunch!
This is a great book for parents of young athletes. “Eat Like a Champion” covers everything from snacks and meals to supplements and the importance of nutrients! This book covers so much information!
I think most of us have battled with a picky eater. This book is all about how to encourage healthy eating in a stress free way. This is an excellent read for moms and dads who want to encourage healthy eating.
This is another great book for moms and dads of picky eaters. I am so glad this book is on the market because so many parents go through this trying “picky eater” stage!
This is another great book by Jill Castle, MS, RD. This book not only has a step-by-step healthy snack guide, but also includes 85 snack ideas for kids!
I actually bought this ebook bundle as a gift for my kids when they started expressing a desire to learn to cook. I love that these printable ebooks not only have great recipes but are also coloring books too! How cool is that!
This is another one where the title explains it all.This book guides you on how to go straight from breast milk or formula to solid foods and even includes recipes! This is another fantastic resource for new moms.
“Mindfulness in Faith and Freezer Meals” is for moms and dads who desperately want to eat healthy family meals together! This book is for parents who want their kids to eat healthy homemade meals more often, but with all the extracurricular activities, they can’t seem to find the time to cook. So they either grab something as they run out the door or grab takeout or fast food. New moms who can’t find the time to cook because it seems like they are constantly nursing or bottle feeding, would benefit from this book as well. With this ebook, moms and dads learn how to efficiently make a month of healthy freezer meals (breakfasts, lunches, and dinners) in one day so that their meals are ready to go on busy days!
Mindfulness is about being in the present moment. The past is gone and the future has not happened, but the present is HERE and NOW. Although you don’t need any products to start practicing mindful living, you may find some of these products helpful. So here is a list of some of my favorite mindful meditation apps, children’s books, mindful journals, mindful eating books, and more.
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Bring More Mindfulness into Your Life
Mindful Children’s Books, Games, Activities (Great for Adults too!)
Mindful Coloring Books
There is something about coloring that calms the soul! A friend once told me she loved to color a picture and pray for one person while she colored the page. I just love this idea!
Mindful Living Books and Journals
One important aspect of mindful living is taking the time to have quiet time. One of my favorite things to do during my quiet time is spend time with God. I love to use this time to pray, read scripture, write in my journal, and just be comforted by the presence of God. So I would be so delighed if I received a quiet time with God basket as a gift. The basket could include little gems like a mindful journal, relaxing tea and a inspirational mug. The basket could even include a calming sented candle and a scripture coloring book. Below I have listed some of my favorite quiet time basket gift ideas.
Relaxing Tea
Calming Scent Candles
Mindful Mugs
Mindful Eating Books
If you are interested in learning more about mindful eating, these are THE books for you.
Perhaps you have struggled for years to feel happier, improve your health, or lose weight. You have tried countless diets, programs, and strategies, but all have fallen short. Something was always missing. You needed something more. To truly transform, you must address all of you-your mind, body, and spirit. This is the only way to experience drastic lasting change. This 18-week program address all of it! This program provides the exact steps that, based on scientific research, produce the most dramatic health and weight loss success.
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.
Create a happier, healthier, more purposeful life with faith-based mindfulness and nutrition.
What’s included in The Nourishing Meal Builder?
-Lists of nutrients and foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; and reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergy symptoms
-A simple Meal Plan Checklist
-A faith-based mindfulness and mindful eating guide
-Printable Meal Builder cards
If you are looking a Mindful Eating book with a detailed healthy freezer meal plan you will want to purchase the “Mindfulness in Faith and Freezer Meals” ebook.
The “What is Preventing You From Living a Healthier Life?” interactive quiz
The Mindful eating Guide
The Importance of Faith
A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes adn tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!” Chad, South Carolina
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifing and encouraging!” Wendy, South Carolina
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!” Nicole, South Carolina
Click hereto learn more about the “Mindfulness in Faith and Freezer Meals” ebook
Check Out these Other Wonderful Mindful Eating Books!
Mindful living gift ideas; Mindful gifts great for the Christmas holidays
Mindfulness Children’s App
So far I use one app, and I love it for children and adults. The app is called “Mindfulness for Children.” My children and I love using this app every night.
Bonus: Mindfulness Songs (Songs about Living in the Moment and Being Grateful)
You know how on vacation, we often leave our worries about the past and the future at home? From the moment we enter the car or plane, we seem to start living in the present moment. We turn on the music and just be. When we are on vacation, it is as if we put life on PAUSE, and we truly experience the present. Have you ever noticed that we often start living in the moment when that road trip first begins, and we often do this by listening to music?
Just think if we drove around on a daily basis living in the moment like we do on vacation. SO I want to include my favorite “mindfulness” songs in this post. These are songs about living in the moment, letting go of worry, and having gratitude.
“Breathe” by Jonny Diaz,
“Day One” by Matthew West
“Happy” by Pharrell Williams,
“It’s a Great Day to Be Alive,” by Travis Tritt
“Let it Be” by Geaorgia Florida Line,
“It’s Gonna Be a Good Life,” by One Republic, and (don’t laugh)
“Slow Ride” by Foghat (Hey it’s about driving slow and just enjoying the moment)
Are you read for this one:
“Let it Go” from Frozen (Think about it. It’s about letting go of the past and living in the moment!)
Click here to Get a Free 7-Day Mindful Planner printable and Join the Mindfulness in Faith and Food Family!
Final Thoughts
I could make this list longer, but I wanted to leave you with my absolute favorite mindfulness products. Do you have any favorite mindfulness products? I would love to hear about them.
God is in everything so although there are excellent non-faith weight loss books out there, I love it when I find high quality faith-based weight loss books and courses.
Best Chirstian Weight Loss book and courses; Faith-based weight loss
Here is a list of my top favorite faith-based weight loss books and courses:
Faithful Finish Lines Courses
Christian Weight Loss Courses
Faithful Finish Lines is run by Sara Borstede and Becky Lehman. They have both lost over 100 pounds and started Faithful Finish Lines because they wanted to share their personal weight loss success in order to help others. I love how real and authenic these ladies are. They are totally relatable and down to earth, and their courses have helped many succeed. Faithful Finish Lines has a rather large selection of faith-based courses.
These courses are developed by Brandice Lardner. I love her outlook on life and food. Her blog at gracefilledplate.com is an excellent source of information! You can also find information about her faith-based weight loss courses here. Below are a list of her weight loss courses and Bible Studies!
Did I mention, I love these Weight Loss Bible Studies!
Written by a registered dietitian, this ebook is overflowing with professional weight loss knowledge. She also includes the strategies she used in her own personal weight loss journey. This ebook combines mindfulness, faith, and effective weight loss techniques to help busy families through their healthy living journey.
Okay, I am kind of partial to this book because it’s actually my book. You see I am a dietitian who also lost substantial weight so I understand what works both professionally and personally.
Although I love to cook, trying to juggle cooking, soccer practice, dance class, volunteer meetings, work, cleaning the house, and all the other “mom duties” was just causing too much stress. We would often find ourselves grabbing take-out, going to a restaurant, going through a drive through, or eating random less healthy stuff for dinner, and yet as a dietitian, I knew needed to figure something out.
So I decided to cook it ALL AT ONCE. Let me tell you, THIS WAS LIFE CHANGING!
My family now has more energy, more family time, less stress, and we have lost weight. My family is eating dinners together, and we now have so much more free time in the afternoon. I am no longer spending my afternoons in the kitchen; instead I am now present with my children. So I do not exaggerate when I say these meals have been LIFE CHANGING.
What is included: -14 breakfast, 14 lunch, and 16 dinner healthy freezer meal recipes (most recipes last my family 2 meals so, for us, that means these meals last a whole month!) -The “What is Preventing you from Living Your Healthiest Life” interactive quiz -The Mindful Eating and Faith Guide -A Mindful Eating Demo video
“Simply Fresh: Healthy Made Simple” by Kylee Melo, RD
Although this book is not exactly a faith-based weight loss book, the beginning of this book talks about the importance of faith and even mentions what research says about the correlation of faith and health. This is a great book for vegetarians or anyone looking for more delicious healthy plant-based meals.
This is one of the first faith-based weight loss books I ever read. We actually used this book in a weekly book series at my church. This book is definitely worth the read, and a great companion for any health and fitness journey
*Here is another one written by yours truly : ) This one is not focuses on mindful eating and eating nourishing foods, more than on weight; however, several have found weight loss success after reading this book.
Written by a registered dietitian with a masters in human nutrition, The Nourishing Meal Builder helps you create nourishing meals on the spot. With the included meal builder cards, you will be able to easily combine cards to create anti-anxiety, anti-inflammatory, mood boosting, immune supporting meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory. As a faith-based dietitian, Lacy weaves the importance of faith in health throughout her book.
Faith, Mindfulness, & Nutrition
This is not a weight loss book per say, but does talk about the journey a dietitian (aka me), goes through to go from weight obsessed to feeling healthy and happy in her own body. You can read the description below:
Learn how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Faith, Mindfulness, and Nutrition takes you on an inspiring and uplifting journey with dietitian, Lacy Ngo. Thanks to faith-based mindfulness and nutrition, Ngo went from being weight obsessed to feeling healthy and happy in her own body. Ironically, during the process, Ngo ended up, not only losing weight, but also strengthening her walk with God. Now she feels healthier than ever AND she truly enjoys eating! She is able to feed her mind, body, and soul nourishing foods and feel good in her own body without weight obsessing. Get ready to get goose-bumps as you read this amazing true story.
