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.
As a dietitian who has a history of weight loss struggles, I am often asked to give my professional and personal opinion on what are the top keys to sustained weight loss. (You can read my weight loss story here).
This question has really gotten me thinking. What is my answer? First, we are all so different and complex. What works for one person may not work for another person. Plus we all have different goals and “healthy” does not look the same for everyone. One person may look different than someone else, but that doesn’t mean they are not BOTH healthy.
Being healthy is not about looks. Being healthy involves mind, body, and spirit. We all have areas we would like to improve. We are all continually growing and striving to live our healthiest life. In fact, growing, learning, and striving is what makes this beautiful journey called life a fun and exciting adventure.
This is why when I was in private nutrition counseling, I talked to my clients about what THEIR goals were. I tried to let the client take the lead as we talked about all aspects of life: mind, body, and spirit.
I wanted to preface again, that health and success are different for everyone and being complex human beings, one strategy may work for some people, but not for others. Dietitians are trained in motivational interviewing. With motivational interviewing, we let the client lead and try to answer client questions based on science. We help the client figure out what strategies THE CLIENT thinks will help them the most.
Why Are These My Top Weight Loss Tips?
With that being said, here are the key weight loss strategies that seemed to benefit the majority of my clients and me. These tips seem to work for many people because these strategies:
Reduce stress and anxiety
Simplify life
Require less willpower
Reduce food obsessing
Let us enjoy our food and help us with finding peace with food and out bodies.
And yes, help with weight loss
So here they are…
My Top 5 Weight Loss Tips
Create a healthy lifestyle friendly kitchen.
Notice that key tip number 3 is ‘eat at home more’. Tip number 3, however, doesn’t work as well without tip number 1.
When our kitchen is filled with delicious healthy foods, and if we eat at home most of the time, well, then we WILL eat healthy delicious foods most of the time.
There are many ways you can create a “Healthy Lifestyle Friendly Kitchen.”
Or you can learn how to organize your kitchen and have all your healthy breakfasts, lunches, and dinners prepared for the whole month in one day by reading the “Mindfulness in Faith and Freezer Meals” ebook. Talk about having a healthy lifestyle friendly kitchen! All your healthy meals for the whole month are done and ready to go!
Develop a healthy and SIMPLE routine
We are all creatures of habit. We crave whatever we are use to eating or doing. So if we develop a healthy routine or habit, then we, by nature, will WANT to stick to the routine. Think about brushing your teeth. This is such a part of our routine that if for some reason we can’t brush them, we are chomping at the bits to get home and get those teeth brushed. Or if you are use to eating a snack when you watch TV; then, when the TV comes on, something doesn’t seem right if you don’t have that snack. It takes time, but if we form healthy habits, they will become so routine that we will not feel right without doing them.
When clients develop a routine that involves eating healthy meals at home; then they were more likely to notice lasting changes.
So sit down and think of what you would like your routine to look like. Write down your routine. Think about your daily life, all your obligations, and activities. Include all of these into your routine. Your routine doesn’t have to be rigid, but we naturally form routines anyway, it might as well be a healthy one.
How are you going to incorporate eating at home into your routine? Are you going to meal plan and meal prep on Sundays? Are you going to follow a healthy eating cookbook to make your meals? Or is eating at home impossible right now? What does your dining out routine look like? How can your form some heathly dining out habits?
Mindfulness in Faith and Freezer Meals Helps with Tip #2
One strategy that has worked for me and many other busy families is cooking and freezing all your meals for a month in one day. Just like with Tip number 1, the “Mindfulness in Faith and Freezer Meals” ebook is meant to help you incorporate tip number 2 (Develop a Healthy and SIMPLE routine) into your life.
In this ebook you actually learn how to make a month of meals in one day. Many of the meals are slow cooker recipes, so as part of my routine, I just simply throw a meal in the crockpot while I am packing school lunches for the kids in the morning. Dinner is done!
Customize your Routine with “Mindfulness in Faith and Freezer Meals”
This ebook also provides other specific tips that you can pick and choose to incorporate into your daily routine.
Chapter 4 provides an interactive quiz called “What is Preventing You From Living Your Healthiest Life?” Remember when I said we are all complex and what works for some may not work for others? Well, this quiz helps you figure out what specific strategies you think will work for YOUR life.
Eat at home more than you eat out.
Time and time again, this seems to be a key tip for many. The problem is many of us are too busy to find the time to cook and eat at home. I know at our house we have something going on almost every night. We have games and acrobats class on Mondays, soccer on Tuesdays, Dance, book club, and cheer on Wednesdays, and soccer and scouts on Thursday. We are on the go all the time.
Mindfulness in Faith and Freezer Meals Helps with Tip #3
The make-ahead freezer meals in the “Mindfulness in Faith and Freezer Meals” ebook have been the key way I have been able to incorporate tip number 3 into our busy life. Because I have these meals already done, our weeknights are so much less stressful, and we are eating at home so much more. Before these freezer meals, we were eating out, grabbing snack foods, or getting take out all over the place. As a dietitian who loves to cook, but couldn’t find the time, I knew I needed to figure something out. This is when I became known as the freezer meal lady, and my family is now eating so much healthier. My husband even lost 17 pounds within the first few months of switching to this freezer meal lifestyle!
Mindfully Eat
I saved this one for last because it is near and dear to my heart. Mindfully eating has helped many with portion control and weight loss while simultaneously helping them stop food obsessing and find peace with food. With mindful eating you learn how to enjoy your food instead of seeing food as the enemy. On the Mindfulness in Faith and Food blog and in the “Mindfulness in Faith and Freezer Meals” ebook, you also learn how to not only enjoy your time eating, but also how to enjoy your time eating in the presence of God. You can learn how to mindfully eat by clicking here.
Find ways to be physically active on most days.
Physical activity doesn’t have to be an hour in the gym everyday. You can find many ways to be physically active. In fact, if you need some inspiration check out the posts below:
Of course, since these are the biggest keys to weight loss in my eyes, the “Mindfulness in Faith and Freezer Meals” ebook discusses all 5 keys in depth. If you want to learn more about this ebook click here.
Thanks for reading! Let me know what strategies have helped you grow and learn mentally, physically, and spiritually. Please fill free to share, like, or pin this if you found it helpful!
Mindfulness in Faith and Freezer Meals: How it All Started
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. 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.
Why This Is Life Changing
Eating healthy family meals together was important to me, and the chaotic meals were stressing me out. So I decided to cook it ALL AT ONCE. More specifically, I decided to cook enough breakfasts, lunches, and dinners to last my family a whole month, and I decided to cook it ALL in ONE DAY! Let me tell you, THIS WAS LIFE CHANGING!
My family now has more energy, more family time, less stress, and our bodies have even started changing. 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. And because I am less stressed, I am a happier, more relaxed, and more patient mom. In other words, I am now mindfully living in the moment during the afternoons instead of running around trying to frantically figure out what to feed my family for dinner. So I do not exaggerate when I say these meals have been LIFE CHANGING.
Because I have been making them for my family and friends for so long, I have learned the tricks and tips on how to efficiently and quickly make all my meals at once. Making freezer meals has become one of my passions and joys in my life. I wanted to share that passion with others, which is why I decided to write the “Mindfulness in Faith and Freezer Meals “eBook.
Mindfulness…
In this ebook, I not only show you how to cook your freezer meals, but I also discuss how to plate and eat your food using mindfulness techniques.
In Faith…
Health is not just about our body; it is about the whole person: mind, body, and spirit. In “Mindfulness in Faith and Freezer Meals,” I talk about how my faith journey has helped me live a healthier life.
And Freezer Meals…
For this plan, you spend one day out of the whole month cooking all your freezer meal… then your are DONE COOKING FOR THE WHOLE MONTH! So you cook 14 breakfast, 14 lunch, and 16 dinner freezer meals. Most of the breakfast and lunch meals are divided into serving sizes so all you have to do is grab one and pop it in the microwave! Yep! Homemade…easy…microwavable freezer meals! The dinner freezer meals are packaged family style. Meaning you make all of it at once so that your whole family can enjoy the meal together. Of course, you can always cook it and then eat the leftovers for lunches too. Each meal lasts my family for 2 meals or more, so these meals EASILY lasts us 30 days (a whole month)!
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
No more worrying about what to cook or when am I going to cook each night. Since doing these freezer meals, our family is eating at home more because we are less likely to say, “There’s nothing to eat so lets just go out.”
As you can imagine, planning and prepping a months worth of freezer meals in one day is also a fantastic weight loss technique for ALL of the above reasons! Plus enjoying your food is probably one of the most important tips for lasting weight loss. These freezer meals are delicious, nutritious, easy, home-cooked meals that you can mindfully enjoy.
Mindfulness in Faith and Freezer Meals eBook
More Perks
Bonus 1: Many of these meals make fantastic appetizers or party foods so if you suddenly realize you are suppose to bring something to a Super Bowl Party (think Protein Blends Burrito Dip) or a ladies luncheon (think Crustless Omelet Muffins), you can grab one of your already done meals!
Bonus 2: You have food ready to go when a friend is in need. In my town, giving food is one way we show our love to one another. So whether your friend just had a baby or your aunt just had surgery, you can provide some food for them ASAP. These meals are perfect! Just grab one of your comfort food freezer meals and add a gallon of love and a pound of prayers, and go!
One more thing…
Because I am a registered dietitian, I wanted to include more to help you organize your kitchen and your life to promote a healthy lifestyle for the whole family. So along with the Freezer Meals I have included the “What is Preventing You From Living Your Healthiest Life?” interactive quiz as well as results and solutions based on your results.
Learn how to efficiently cook healthy make ahead freezer meals once a month; the ultimate bulk cooking and meal prep guide for families; developed by a registered dietitian
What Others are Saying about the “Mindfulness in Faith and Freezer Meal” ebook
“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
“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 uplifting and encouraging!” Wendy
“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
The Mindfulness in Faith and Freezer Meals ebook becomes available a few times a year. If you want to recieve an email when Mindfulness in Faith and Feezer Meals is open for sales again click here.
Cook all of your healthy freezer meals in one day, learn mindfulness and mindful eating techniques, and learn how faith and nutrition are important for healthy and wellness;
Have you ever read product recommendations on someone’s website, and thought, “I want to get that product later,” but then later comes around and you can’t remember the name of the product, where you can buy it, or which post talked about the product the first place? Well, this has happened to me so I wanted a place where you could find a list of my favorite products. These are the products I have talked about throughout this website.
I hope you find this list a great resource of some of the best health, nutrition, and fitness products.
Why would you need a door shoe rack, you ask? A few years ago, I bought a similar shoe rack to the one below and hung the rack over the pantry door. I like the clear shoe racks so that my children can easily see what is inside. I keep healthy snacks like popcorn, cups of mandarin oranges, and whole-wheat crackers on the lower shoe compartments. These are snacks my children (and I) can easily grab anytime. I keep a small portion of their favorite not-so-healthy snacks in the higher shoe compartments. My children can’t reach these compartments and have to ask me if they can have these snacks.
Sheet Protector and Dry Erase Markers
In my “Mindfulness in Faith and Freezer Meals” eBook, I talk about how I place my grocery list in a sheet protector. By doing this, I can use the same grocery list every time I shop. I simply use a dry erase marker to mark off items I already have, and to mark off items as a grocery shop.
If you are looking for a detailed freezer meal plan and weight loss guide, 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
Mindful eating techniques and guide
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.
Here are a Few Reviews from the “Mindfulness in Faith and Freezer Meals” Launch Team
“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
eBook Resource
I used the “eBook Ninja” ebook by Megan Johnson to learn how to write, format, promote, and sell my eBook, and I could not have made the Mindfulness in Faith and Freezer Meals eBook without it!
I also read her book “Pinterest Ninja.” This book helped my blog become successful through Pinterest. Both of her books were so helpful!
Hi All! I am so excited about this free printable 7-Day Mindful Planner! Oh how mindfulness has changed my daily life. I mean…on the days I remember to embrace mindfulness and focus on the presence of God, I am so much more relaxed, and I make better choices. The days I forget to be mindful are a different story. My mindLESS days are a stressful blur and my choices…well, let’s just say I usually want a do-over by the end of the day.
I realized I needed to make mindfulness a priority so I decided to develop the 7-Day Mindful Planner.
This site contains affiliate links (See full disclosure here.)
I love this planner!
The Mindful Planner
What is Included in this Planner?
The first page of the planner provides a mindfulness daily quick reference. Then the following pages include daily mindful Bible verses, space to include mindful exercise, as well as space for meal planning (mindful eating is a huge part of mindfulness).
My favorite part of the planner, however, is the mindful gratitude journal space. (A grateful attitude is also a huge part of mindfulness). In this section, you can reflect and write about the best parts of your day. What a fun way to end your day!
You can download and print as many of these free sheets as you need! I like to print enough for a month, and put them in a pretty binder.
The “Mindfulness in Faith and Freezer Meals” ebook
The “Mindfulness in Faith and Freezer Meals” ebook not only includes more mindful eating strategies and techniques, but this ebook also includes a detailed freezer meal plan and weight loss guide!
The “What is Preventing You From Living a Healthier Life?” interactive quiz
Mindful eating techniques and guide
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 and 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 here to learn more about the “Mindfulness in Faith and Freezer Meals” ebook
I am not exaggerating when I say making a month’s worth of healthy freezer meals in one day has changed my life!
(Keep reading for a month’s worth of healthy dinner recipes, but if you want to learn how to make a month of healthy breakfast, lunch, AND dinner recipes in one day, you may want to look into the “Mindfulness in Faith and Freezer Meals,” ebook. The recipes and grocery lists are included. Plus the ebook is much more than just recipes. The “Mindfulness in Faith and Freezer Meals” ebook also includes strategies and “pro tips” on how to efficiently cook all your meals in ONE Day!)
Mindfulness in Faith and Freezer Meals eBook
I mean who wouldn’t love cooking for one day each month and then being done for the whole month! The benefits are endless.
I have more daily free time;
My grocery bill has decreased,
My family is eating healthier, and
I am less stressed about what to cook and when am I going to cook each night.
We are also eating at home more because we are less likely to say, “There’s nothing to eat so lets just go out.” As you can imagine, planning and prepping a months worth of freezer meals in one day is also a fantastic weight loss technique for ALL of the above reasons! Plus enjoying your food is probably one of the most important tips for lasting weight loss. These freezer meals are delicious, nutritious, easy homecooked meals that you can enjoy. Also remember to practice mindfulness to further enjoy your meals.
This site contains affiliate links (See full disclosure here.)
*One of the perks to cooking a month’s worth of freezer meals ahead of time is you can save money by buying in bulk. You also save by sticking to a grocery list. Another way I save a huge amount of money is by using ibotta whether I grocery shop in a grocery store or online. I have saved so much money ever since I downloaded the free ibotta app to my phone.
Make a Month’s Worth of Freezer Meals in One Day
After I grocery shop, I spend a few hours one day making these meals, and boom I have finished cooking my dinners for a month!
So for this post I wanted to provide you with 15 of my favorite freezer meals. One freezer meal last our family of four for 2 meals so 15 meals provides our family 30 dinners, i.e. a months worth of dinners. When you take into account that we will eat out occasionally, these 15 meals will often last our family for MORE than a month! You can always double the recipes for larger families. The recipes and grocery list are included in this post.
How to make a Healthy Plate with your Freezer Meals
When I am ready to eat a meal, I usually add a quick and easy microwavable vegetable side. After all, the whole point of making freezer meals ahead is so that I don’t have to do a bunch of cooking every day. My absolute favorites are the SteamFresh Vegetables from Birdseye and the Green Giant Steamers. You don’t even have to put these vegetables in a bowl!!! You literally put the bag in the microwave and press a button!
When I eat the slow cooker meals, I usually eat them with a healthy whole grain carbohydrate or carbohydrate substitute, I simply add the already-cooked healthy carbohydrate to the meal after the meal is finished cooking in the slow cooker. Some meals already have the starch in the recipe like the Mexican pasta for example, and for some you will add the carb or carb substitute to your meal after cooking. Again, I don’t want to do any extra cooking so I use “easy to prepare” type products like minute brown rice, whole wheat pasta, SteamFresh or Green Giant microwavable cauliflower rice, SteamFresh microwavable zucchini pasta, or Green Giant Spirals. Green Giant Steamers and Birdseye SteamFresh Vegetables seriously make eating healthy sooo easy. Again, you literally put the bag in the microwave. That is it! Then combine the cauliflower rice, zucchini pasta, or spirals with your already-cooked slow cooker meal and you have an amazing meal, and your kids are eating more vegetables.
The Infograph below explains how to make a healthy plate with your freezer meals including the suggested sides. Again, basically add one of the suggested whole grains/starch substitutes and a vegetable side and you have a nutrtious low calorie meal:
Freezer Meal Plating Steps
Sooo quick and easy!
And Here They Are: 15 Freezer Meal Recipes (Do you Want Breakfast and Lunch too? Check out the “Mindfulness in Faith and Freezer Meals” ebook. Make all your breakfast, lunch, and dinner recipes for the whole month in one day!)
* Updated on September 11, 2018
*Tip: Cook all the ground meat at once and chop all the vegetables at once. Then add all the ingredients to the bags and casserole dishes per each recipe directions.
This one is so versatile. It is a slow cooker, pressure cooker, saute and steamer all in one!
To find a list of all the cookware you will need to start your freezer meal routine click here.
1. Cheesy Cauliflower Tot
2. Chicken Cacciatore
3. Chicken Masala
4. Chicken Chili
5. Crockpot Mushroom Chicken
6. Sour Cream and Onion Chicken Potatoes
7. Asian Chicken
8. Chili Con Carne
9. Mexican Chili
10. Is it Really Healthy? Lasagna
11. Mexican Pasta
12. Crockpot Broccoli Tot Casserole
13. Sweat and Sour Meatballs 14. Italian Wedding Soup
15. Turkey Meatball Vegetable Soup
16. Meatball Minestrone Soup
Making Freezer Meals Ahead of Time is a Great Weight Loss Technique
Cauliflower Cheesy Tot
4 servings
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound ground turkey
• 1 cup of your favorite cream of chicken soup
• 1 cup Shredded cheddar cheese
• Frozen Cauliflower of Broccoli tots
To Freeze 1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours.
Serve with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)
Chicken Cacciatore
Servings 4
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound boneless, skinless chicken breasts- Cut into bite-size pieces
• 24 oz jar of Pasta sauce
• 1 zucchini, chopped
• 1 green bell pepper, chopped
• 1 cup chopped yellow onion
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag except chicken broth.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. The morning of cooking, pour contents into your crockpot.
2. Cook on “low” setting for 6-8
Serve with whole-wheat spaghetti and salad.
Chicken Masala
Servings 6
Materials
* 1 gallon-sized freezer bag
Ingredients
• 1 pounds boneless skinless chicken breasts, cut into bite-sized pieces
• 1 cup Onion
• 24 oz of Pasta sauce
• 1 Tbs Garlic Powder
• 2 tablespoons Honey
• 1/2 teaspoon salt
• 8 oz light cream cheese
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. Add contents of freezer bag to crockpot and cook on “low” setting for 6-8 hours or until the chicken is fully cooked through
Serve over naan, brown rice, or steam fresh cauliflower rice with a vegetable side (I prefer the quick and easy microwavable SteamFresh vegetables)
4. Chicken Chili
Servings 6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound boneless, skinless chicken breasts, cut into small bite-sized pieces• 1 medium yellow onion (one cup), chopped
• 8 oz black beans, drained and rinsed
• 8 oz cannellini beans (white kidney beans), drained and rinsed
• ½ cup chopped green peppers
• ½ cup chopped red peppers
• 4 oz cream cheese-light
• 1 cup frozen corn
• 12 teaspoons garlic powder
• 1 packet chili powder
• 4 cups canned chicken broth (Not needed until the day you eat)
To Freeze
1.Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. Add contents of the freezer bag and 16 oz. of chicken broth to crockpot and cook on “low” setting for 6-8 hours or until the chicken is fully cooked 2. Remove as much air as possible, seal, and freeze for up to three months.
Top with sour cream, light cheese, and tortilla chips
Slow Cooker Mushroom Chicken
Serves 4-6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pounds boneless, skinless chicken breasts
• 2 Tablespoons honey
* 2 Tablespoons Balsamic Vinegar
*1 Teaspoon Onion Powder Mix
• 8 oz cam mushroom
• 1 cup chopped onion
• 2 cloves garlic, minced
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon ground black pepper
• 1/2 cups chicken broth (*add to Crockpot when cooking)
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients except chicken broth to your freezer bag 3. Remove as much air as possible, seal, and freeze for up to three months.
ToCook
1. Add contents of freezer bag and chicken broth to the crockpot and cook on “low” setting for 6-8 hours or until chicken is fully cooked
Serve over Brown rice, SteamFresh cauliflower rice, whole-wheat pasta, or SteamFresg Zucchini pasta with a vegetable side (I prefer SteamFresh)
Cream Cheese and Onion Chicken Potatoes
Serves 4-6
Materials
* 1 gallon-sized freezer bag
Ingredients
• 1 pounds of boneless, skinless chicken breasts cut into bite-size pieces
• 3 Tablespoons Cornstarch
• 4 oz. cream cheese
• 1 cup chopped Onion
• 1 Pound of Red Potatoes
• 2 teaspoons black pepper
• 1⁄2 teaspoon salt
• 1 cup chicken broth (not needed until day of cooking)
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag except chicken broth.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. The morning of cooking, pour contents into your crockpot; add chicken broth.
2. Cook on “low” setting for 6-8
Serve over whole-wheat pasta or the SteamFresh Zucchini Pasta with a Vegetable Side.
Asian Chicken
Serves 4
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pounds boneless, skinless chicken breast- cut into bite-sized pieces
• 1 small onion, diced
• 1 Teaspoon Garlic Powder
• 4 Tablespoons honey
• 1/2 cup soy sauce
• 1/3 cup ketchup
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours or until chicken is fully cooked.
Serve over brown rice or cauliflower rice with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)
Chili Con Carne
Serves 6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound ground turkey
• 1 small yellow onion, peeled and chopped (1 cup)
• 8 oz can mushrooms
• ½ cans kidney beans, drained and rinsed
• 24 oz pasta sauce
• 4 large cloves of garlic, minced
• 1 package chili powder
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
Add contents of freezer bag to crockpot and cook on “low” setting for 6-10 hours or high for 4 hours. Cook until the chicken is done all the way through.
Serve with brown rice or SteamFresh Cauliflower rice; top with shredded cheese, sour cream.
Mexican Chili
Serves 4-6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound ground turkey
• 1 small yellow onion, peeled and chopped (1 cup)
• 1 medium-sized green bell pepper, chopped
• 1 cup frozen corn
• 8 oz. can black beans
• 24 oz can pasta sauce
• 1 taco seasoning packet
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
Add contents of freezer bag to crockpot and cook on “low” setting for 6-10 hours or high for 4 hours.
Serve over brown rice or over a whole-wheat roll topped with provolone cheese Serve with a Vegetable side (I like the Microwavable SteamFresh Vegetables)
Top with shredded cheese and tortilla chips.
Is this Really Healthy? Lasagna
Serves 6Materials
• 9”x13” pans (Glass, aluminum, or disposable)
• Plastic wrap
• Aluminum foil
Ingredients
• 1 pound ground turkey- cooked
• 2 large eggs
• 15 oz of ricotta cheese
• 1 cups shredded parmesan cheese
• 8 oz mozzarella cheese, freshly shredded and divided in half
• 2 teaspoons salt
• 1 teaspoon pepper
• 24 oz jars of pasta sauce
• 2 cup Frozen spinach, chopped (about 3 cups)
• 9 oz box of “oven ready” lasagna noodles with no boiling required
To Freeze
1. In a large bowl, create cheese filling by combining eggs ,ricotta, parmesan, half of the mozzarella cheese, parsley, salt, and pepper.
2. Spread a thin layer of pasta sauce at the bottom of each pan.
3. Next Layer: 3 Lasagna Noodles
4. Next layer: ½ the Cheese filling
5. Next Layer: 1 cup the Frozen spinach
6. Next Layer: Sprinkle with Cooked Ground Turkey
7. Next layer: Pasta sauce
8. Repeat each layer one more time
9. Add Mozzarella cheese on top. Make sure the noodles are covered entirely with sauce and cheese so they don‘t get crunchy when they bake 10. Cover each pan with layers of plastic wrap and foil
11. Label the tin foil with the recipe name, cooking instructions, and the date
12. Freeze for up to three months.
To Cook
Preheat oven to 375 degrees F. Remove plastic wrap and replace foil. Bake frozen lasagna 60 minutes or until center is hot. Remove foil and bake for additional 5-10 minutes or until cheese on top is melted
Ingredients
• 1 pound ground turkey
• 1 packet taco seasoning
• 4 ounces cream cheese
• One 12 oz box of Whole-Wheat Pasta
• 8 oz jar of salsa
• 8 oz jar of taco sauce (2 cups)
• 1 cup sharp cheddar cheese, grated
• 1 cup Mozzarella cheese, grated
To Freeze
1. Brown the ground beef and ground turkey
2. Add taco seasoning and cream cheese to the pan
3. Stir until cream cheese is melted.
4. Cook Pasta separately per directions on the package
5. Add meat mixture, salsa, cheddar, mozzarella, taco sauce, and pasta to the 9” X 13” pan; Blend all ingredients together
6. Cover each pan with layers of plastic wrap and foil,
7. Label the tin foil with the recipe name, cooking instructions, and the date.
8. Freeze for up to three months.
To Cook
Preheat oven to 350°F. Remove plastic wrap and replace foil. Bake for 1 hour. Remove foil and bake an additional 10-15 minutes.
12. Crockpot Broccoli Tot Casserole
Serves 4
Materials
• 1 gallon-sized freezer bag
Ingredients
• 1 pound skinless boneless chicken breasts
• 1 cup of your favorite cream of chicken soup
• 1 cup Shredded cheddar cheese
• Frozen Cauliflower of Broccoli tots
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag 8. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours.
Serve with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)
Sweet and Sour Meatballs
Serves 6
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pounds of frozen turkey meatballs or fully cooked homemade meatballs • 1 onion, cut into slices
• 1 green pepper, cut into slices
• 1 red pepper, cut into slices
• 1 yellow pepper, cut into slices
• 2.5 cups of spicy BBQ sauce
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1.Add to crockpot.
2.Cook on “low” setting for 8 hours.
Serve over brown rice or Cauliflower rice with a vegetable side
Easy Cheesy Italian Meatballs
Serves 6
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 1 small onion, diced (one cup)
• 1 cup carrots, peeled and thinly sliced
• 2 cups frozen spinach
• 2 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• 1 tablespoon Montreal steak seasoning
• 4 cups chicken broth *not needed until day of cooking
• 1 cup uncooked whole-wheat pasta or SteamFresh Zucchini pasta *not needed until day of cooking.
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. To your freezer bag, add all ingredients except pasta and broth.
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Pasta per package direction and add to the crockpot when the sauce is finished cooking.
Turkey Meatball Vegetable Soup
Serves 6
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 24 oz jar of pasta sauce
• 1 cup carrots, peeled and sliced
• 1 cups Frozen green beans, ends cut off and cut into bite-sized pieces
• 1 large zucchini, ends cut off and cut into bite-sized pieces
• 1 small yellow onion, diced (1 cup)
• 4 cups chicken broth *not needed until day of cooking
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients except broth to your freezer bag.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. Add ingredients to the crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Pasta per package direction and add to the crockpot when the sauce is finished cooking.
Serve over whole-wheat pasta or Steamfresh Zucchini pasta Serve with a Vegetable side
16. * BONUS* Meatball Minestrone Soup
Serves 6-8
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 1 cup pound of carrots, peeled and sliced
• 1.5 cups of frozen green beans, ends cut off and chopped
• 1 cup Frozen Chopped Spinach
• 1 small onion, peeled and chopped (1 cup)
• 1 Teaspoon Garlic Powder
• 8 oz can of kidney beans, drained and rinsed
• 8 oz can of cannellini beans, drained and rinsed
• 2 tablespoons Italian seasonings
• 1/4 teaspoon ground black pepper
• 4 cups low-sodium chicken broth *not needed until day of cooking
• 1 cup uncooked whole wheat pasta *not needed until day of cooking
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients except pasta and broth to your freezer bag. 3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Whole-wheat pasta or SteamFresh Zucchini pasta per package directions.
4. Add pasta to the crockpot when the meatballs have finished cooking
Grocery List for all 16 Crockpot Freezer Meals
DRY GOODS (You can easily purchase all of these online if you prefer)
CANNED
• 16 oz Black Beans, canned (Recipe 4,9)
• 16 oz Cannellini Beans, canned (Recipe 4,16)
• 16 oz Kidney Beans, canned (Recipe 8,16)
• 16 oz Cream of Chicken (Recipe 1, 12)
• 15 Cups Chicken Broth (Recipe 4,5,6,14, 15, 16)
• 16 oz Canned mushrooms (Recipe 5,8)
SEASONINGS
• Black Pepper to taste
• Sea Salt to taste
• 2 Packet (4 tsp dry mix) Chili Powder (Recipe 4,8)
• 2 Packet (4 tsp dry mix) taco Seasoning (Recipe 9,11)
• 1 Tablespon Montreal Steak Seasoning (Recipe 14) or about 2.5 tbs total if you are making homemade meatloaf
*2 Tbs. Italian Seasoning (Recipe 16)
MISC
• 2.5 cups BBQ Sauce (Recipes 13)-Annie’s Organic or TJ’s Bold and Smoky Kansas City are healthier BBQ sauces
• 2 Tbs. Worcestershire Source (recipes 14) or 3.5 total if you are making homemade meatballs
• 8 Tablespoons (1/2 cup) Honey (Recipe 3,5,7)
• 1/2 cup soy sauce (Recipe 7)
• 1/3 cup Ketchup (Recipe 7)
• 144 oz Pasta Sauce (Recipes 2,3,8,9,10,15)
• 4 Tbs. Extra Virgin Olive Oil (Recipe 5,7)
• 15 cups Chicken Broth (Recipe 4,5,6,8,14,15,16)
• 9 oz “Oven Ready” Lasagna Noodles (Recipe 10)
• 24 oz Whole Wheat Pasta (Recipe 11, 14)
• 8 oz jar salsa (Recipe 11)
• 8 oz jar Taco sauce (Recipe 11)
• 2, 9” x13” aluminum pans (Recipe 10,11)
• Cooking Spray (Recipe 10)
• 13 Gallon-size freezer bags
• 3 tablespoon cornstarch (Recipe 6)
* 1 Teaspoon Onion Soup Mix (Recipe 5) or 3 packets total if making homemade meatballs
*2 Tablespoons Balsamic Vinegar (Recipe 5)
*4 Tablespoons Extra Virgin Olive Oil (Recipe 5,7)
* 2 Cups Old Fashioned Oats (Only if you are making homemade meatballs)
PERISHABLES (Purchase these in a grocery store either a day or two before your cooking day or on your cooking day)
MEAT
• 7 Pounds Skinless Boneless Chicken Breast- Cut into Bite-size pieces (Recipes 2,3,4,5,6,7,12)
• 6 Pound Ground Turkey (Cook) (Recipe 1,8,9,10,11,12) or 10 pounds if making homemade meatballs
• 3 pounds of ground turkey to make meatballs OR 3 Pounds frozen Turkey Meatballs (Recipe 13,14,15
PRODUCE
• 9 chopped small onions (Recipe 2,3,4,5,6,7,8,9,13, 14, 15)-To Save time, you can by pre-chopped onion if you prefer
• 10 Cloves Garlic (Recipe 3,4,5,7,8,14)- To save time, you can buy garlic powder if you prefer
• 4 Green Pepper (Recipe 2,4,9,13)- or to save time, you can use the containers of sliced mixed peppers for all of the pepper recipes (The mixed peppers work fine in all pepper recipes even if the recipe calls for just one type of pepper)
• 2 Red Pepper (Recipe 4,13)
* 1 Yellow Pepper (Recipe 13)
• 2 large zucchini Sliced (Recipe 2, 15)
• 3 cup carrots, sliced (Recipe 13,14,15)
• 1 pound red potatoes (Recipe 6)
COLD FOOD
• 20 oz. light Cream Cheese (Recipes 3,4,6,11)
• 2 eggs (Recipe 10) or 12 total if you are making homemade meatballs
• 15 oz. light Ricotta Cheese (Recipe 10)
• 1 cup Shredded Parmesan Cheese (Recipe 10)
• 8 oz. light Mozzarella Cheese, Shredded (Recipe 10)
• 12 oz. (3 cups) light shredded Cheddar cheese (Recipe 1,11,12)
FROZEN
• 2 cup Frozen Corn (Recipe 4, 9)
• 5 cup Frozen Spinach (Recipe 10,14,16) or 6.5 cups total if you are making homemade meatballs
• 2.5 cup Frozen Green Beans (Recipe 15,16)
• 2- 16 oz Bags Green Giant Cauliflower or Broccoli Tots (Recipe 1, 12)
* Serve all with a vegetable side (I prefer quick and easy like the microwavable Frozen Birdseye SteamFresh Vegetables)
See Specific side recommendations below:
Cauliflower Cheesy Tot- No added starch needed
Chicken Masala- Serve over one of the following: Naan bread, Brown rice, or Birdseye SteamFresh Cauliflower rice
Chili Con Carne- Serve over one of the following: Brown rice or Birdseye SteamFresh Cauliflower rice
Chicken Chili-Top with Sour Cream and Tortilla Chips
Chicken Cacciatore– Serve mixed with one of the following: Whole-wheat Pasta or Birdseye SteamFresh Zucchini Pasta pr Green Giant Spirals
Mexican Chili- Serve with Sour Cream and Tortillan Chips
Cheesy Turkey Italian Meatballs- Serve as a sandwich in a whole-wheat roll or with whole wheat pasta or Birdseye SteamFresh Zucchini Pasta or Green Giant Spirals
Spinach Lasagna– No added starch needed
Crockpot Broccoli Tot– No added starch needed
Slow Cooker Mushroom Chicken- Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice
Cream Cheese and Onion Chicken Potatoes- No added strch needed, you could serve over brown rice or Birdseye SteamFresh Cauliflower rice
Asian Chicken-Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice
Mexican Pasta- No Added Starch needed
Sweet and Sour Meatballs-Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice
Turkey Meatball Vegetable Soup-Serve mixed with one of the following: Whole-wheat Pasta or Birdseye SteamFresh Zucchini Pasta or Green Giant Spirals
And there you have it! 15 freezer meals ready to go!
When God Knocks on the Door of My Heart…During Book Club
This article has been updated and is an adapation of a segment in 18 Weeks to a Healthier, Happier, More Purposeful Life. This unique book was written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit.
God Knocks, God Whispers
“Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with that person, and they with me.” Revelations 3:20
“Heeeey,” I heard someone call as they walked into the kitchen. Another one of my dear friends had arrived for our monthly health and mindfulness book club social.
We were all gathered in the kitchen and just catching up on all of our summer happenings. I was telling everyone about my son’s latest ninja warriors camp adventures, when the door bell rang.
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Who Could That Be?
‘Hmm, must be someone new to book club because this crowd usually doesn’t bother with door bells… or knocking for that matter,’ I thought to myself as I walked to the door.
Standing on the front porch was a nice looking young man. He had a bag full all different types of books slung over his shoulder and two books in his hand.
“Hey,” I said in a curious tone. After his friendly reply, he went into his reason for the visit.
His explanation went something like this, “I am selling these books to raise money for my college tuition. We are asking for a $20 donation or more…or less…or whatever you want to give for the books.”
As he spoke, he moved his arms forward to show the two books in his hands.
I looked down at the books as he presented them. There in his hands were a healthy foods book written by a RD (Registered Dietitian) and a Christian mindful peace book.
I looked down at the books and looked back up at him, “I think God wants me to buy these books.” I bluntly blurted out.
I went on to explain…(Pay very close attention here, because this is the important part)
“You see, this isn’t just any book club social going on right now, this is a mindfulness and health book club social. And I am a RD (Registered Dietitian) who writes a blog about health, faith, and mindfulness…AND the two books in your hand are a book about health foods written by a registered dietitian and a faith-based mindful peace book!”
We talked a little more about where he goes to school and about the other books in his bag. I was intrigued by another completely different book and asked him about it. Although I wanted that book as well, I decided to stick with the first two. I paid him, and he left.
“I’m probably going to write a blog about this,” I told him as he was leaving.
When I came back into the house, I told my friends about the awesome encounter. I showed them my books and told them about the one book I had wanted but didn’t buy. We were all excited about the events that had just unfolded; so filled with joy, we began the book club social.
***
Two Hours Later…
“Bye, thanks for coming,” I called out to all of my friends as they left my house.
“I can’t wait for the next one,” someone called out as they were shutting the front door.
‘Aww, that was so much fun,’ I thought as I picked up the plates and leftover appetizers.
I was putting the plates in the sink when one of my friends comes back into the house.
“Lacy, you know that other book you had wanted?”
“Yes?” I replied.
“The guy selling the books left it on your front porch!” she exclaimed.
“What?!?! How a amazing is that!” I felt like he had left that book as a way of saying that he had felt the significance of what had just transpired as well. I was truly amazed!
Thank God for Those Unexplainable Moments
This young man’s kindness touched my heart. I went to bed so thankful for God and for those unexplainable little God moments in our lives. The next morning I awoke overcome with emotion. I thanked God for the events of last night. On my knees, I cried and prayed. I prayed for the young man, his school, and my book club friends.
I hope I never forget the conversation the three of us had on that front porch. This young man and I talked, but God’s quiet whisper was the loudest and most beautiful voice of all.
“After the earthquake came a fire, but the LORD was not in the fire. And after the fire came a gentle whisper.” 1 Kings 19:12
Update
Soon after purchasing these books, I began reading the one written by the dietitian first. I was even more convinced that I was meant to read this book. You see, I am a registered dietitian, and I felt lead to combine my nutrition knowledge with my faith on this blog, Mindfulness in Faith and Food. At the time of purchasing this book, I was in the process of writing a faith-based nutrition book, and I was nervous about how it would go. Was I doing the right thing? Opening my door and seeing this young man holding a book written by a dietitian was the encouragement I needed. And when I started reading the book, I was even more encouraged. On the first page (her acknowledgement page) she wrote about following her passion as God leads and about looking to God for guidance in every situation. Later in the book she discussed the positve impact faith has on our health. When I bought this book, I knew I was buying a book by a registered dietitian, but I didn’t know that she talked about her faith in the book as well! Doesn’t that make this story even more amazing!
Please Share Your Thoughts
If you found this “God Whispers” story helpful, I would love to hear about it! I also love hearing other’s God moment stories. Do you have any stories about when God whispers in your life? Please share your ‘God Whispers’ stories with me. You may comment below or send me an email.
Related Post
If you enjoyed this “God Whispers” story, you may also enjoy my other “God Moment” stories.
In past posts, I have talked about how mindful eating can help with weight loss, but today’s post is a little different. Today I wanted to talk about Mindful Living. Mindful living even when you are NOT currently eating, can benefit multiple areas of your life including emotional eating?
In other words, mindful living can help with weight loss even when food is not directly involved. Let me explain…
You are probably not surprised when I say weight struggles are usually more about our emotional struggles that anything else. Life is HARD. Sometimes we have more stress than we can bare. We need a way to cope, and overeating can feel like a quick fix. Bottom line, stress and other emotions are a major player in weight gain. But what does this have to do with mindful living?
What Does Mindful Living Have to Do with Emotional Eating?
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. Think about it. What do we spend most of our time stressing and worrying about?…The past and the future. Think about how much less stress we would have if we learned to focus on the present moment. Mindful eating is about focusing on eating and enjoying every bite. Mindful living is about focusing and enjoying whatever you are doing in that moment. Mindfulness is also about having a grateful approach to life. When we are mindflully living, we focus on the positive and what we are thankful for in the present moment. For me, mindfulness is about focusing on God’s presence in our lives at every moment and focusing on the beauty in God’s world. Sounds simple right? Yeah, I know. It is a lot easier said than done. Sometimes we will still worry about the past and future, but fortunately mindfuless exercises can help us live in the present a little more often.
Does the Bible Have Anything to Say About Mindfulness?
The characteristics of mindfulness are making space for quiet time and rest, living in the moment, having a gratitude attitude, and (for me) pausing to focusing on God’s presence in our every day lives. Turns out the Bible has a lot to say about these characteristics. I listed a few of my favorite Bible verses about Mindfulness in the infograph below.
The characteristics of mindfulness are focusing on the present (and for me, the presence of God in each moment), being thankful, makng space for quiet time, and pausing during the day. That pause helps with self control and relieves stress. My favorite verse is “Be still and know that I am God.” When I hear this verse, I hear, “be still, stop frantically running around, relax, and stay calm, because don’t you realize that I AM GOD…I got this!”
So How Does Mindful Living Help with Emotional Eating?
Our emotions usually come from either worrying about the past or future. Mindfulness helps us cope with the stresses of life. By living mindfully, we can focus on the present instead of worrying about the past and future. So if you find that you often emotionally eat ( and many of us do including me), perhaps adapting some, if not all, of these six daily mindfulness techniques will be just what your soul has been longing. Perhaps these techniques can take the place of emotional eating as a way to cope with the stresses of life.
Daily Mindfulness Exercises: What does a Mindful Day Look Like?
Hopefully we have established the characteristics of mindfulness, but how do we incorporate mindfulness into our daily lives?
For me, a mindful day would look like this:
1. Pause, Breath, and Pray Before Entering a New Place
Pause…take a moment to breath and mindfully pray before entering a new environment. When I pray, I ask God to help me remember to show love and kindness in this current environment. I then thank God for being with me, and I pray that I hear and mindfully listen for God’s guidance while I am in this place. So pausing and praying before entering a new environment means, I pray on the way to my kids school, before entering the grocery store, or my friends house. I pray before a family reunion or a meeting at work. By doing this, I remember God is with me everywhere. By pausing, breathing, and praying, I better focus on the moment and on God everywhere. This act keeps me calm and comforted and helps me react in a more loving way in different situations. I actually have a cool story about this here.
2. Use Your Senses to Focus on the People and the Place
Once you have entered each new environment, place, or building, focus on the people and the place you are in. In other words, use your senses to be present in the moment instead of thinking about all the things you have to do later. This is particularly important to me when I am with my children. Worrying about all that I have to do, doesn’t help me, and I miss out on beautiful moments with my kids when I worry about things I can’ do anything about in that moment.
You know, I recently caught myself worrying instead of being present. I was late for a meeting, and I was waiting on my daughter’s teacher to arrive so that I could leave for the meeting. While I was impatiently waiting, my 4 year old daughter was twirling and giggling. I suddenly realized that I was missing out on what was right in front of me. I couldn’t do anything about being late so why should I worry? At that moment, I stopped worrying and started twirling and giggling with my daughter. This moment of waiting ended up being a beautiful, special moment, all because I chose to live in the moment.
3. Practice Gratitude (There are Actual Exercises that Help!)
When we approach life with a grateful attitude and look for the good in life, the benefits are endless. According to “Time Special Edition Mindfulness: The New Science of Health and Happiness,” gratitude practices have been associated with improved kidney function, reduction in blood pressure, decreased stress hormones, increased energy levels, and increased reports of happiness. When we focus on the positive aspects of life, we tend to have more compassion and kindness for others; thus, the the circle of positivity continues. Now the person you showed kindness to may leave feeling more grateful and positive. Now they will be more likly to pass it on.
Gratitude Techniques:
Keep a gratitude journal is a helpful gratitude technique. Every night, write down what you were thankful for that day. If that is too much, simply writing down one thing you are grateful for every day. Again, according to “Time Special Edition Mindfulness: The New Science of Health and Happiness,” even this small exercise is also helpful.
Don’t want to even write? Try this… You remember that moment you pause and pray before entering a new place? While you are praying, remember to thank God for something as well.
4. Making Time for Quiet Time
We all need to rest. We need time to clear our thoughts and feel the weight of responsibility lifted for a little while. When I take time to just relax in God’s presence, it feels like a chance to completely be myself with the only One who loves me unconditionally. The problems of the world are gone for a moment. I am safe, free, and at peace. My favorite ways to experience quiet time with God is through prayer, reading: either the Bible or uplifting faith books, and through journaling, which brings me to mindfulness technique number five…
5. Mindful Living: Journaling
You can do three of these five techniques in one with journaling. You can practice gratitude, focus on God’s presence, and have quiet time all through mindful journaling. Keeping a journal has been a part of my life for years, but I truly saw the dfference in my outlook on life when I focused on God and gratitude as I wrote.
In my mindful journal I now include:
All the positve things about the day (what I am grateful for)
Written prayers or letters to God
Any lessons I learned through either my experiences, reading, or Bible studies
Any questions I have about life
God moment stories: These are stories about when I notice God working in my life. One cool thing about taking the time to mindfully notice God’s presence every day is that…you notice God’s presence regularly.Since I started mindfully taking the time to notice God in the present moment, I have had so many “goose-bump” God moments. These are those moments that I think, ‘oh I will rememner this,’ but as time passes, I find I can’t remember the details. Before including these God moment stories in my journal, I would remember something pretty cool happened, but I couldn’t bring the vague memory to the surface in my mind. By including these God moment stories in my journal, I solidify these events to my memory, and if I do forget, I can look at my journal and experience the awe and wonder all over again.
6. Mindful Eating
Okay, I know I have been talking about non-eating mindfulness techniques that help with emotional eating and weight loss, but mindful eating techniques are a part of living a mindful day, and mindful eating can definitely help with emotional eating and weight loss. Mindful eating does more than help with weight loss though. Mindful eating is also a time to pause from the day and focus on God, feel grateful, and enjoy a peaceful experience. When I mindfully focus on God’s presence while eating, I do much less overeating. In fact, I like to say a little prayer before I eat. As I pray, I think about 1 Corinthians 10:31 which says, “ So whether you eat or drink or whatever you do, do it all for the glory of God.”
My prayer before I eat goes something like this, “God, thank you so much for this food. Thank you for this time that I have to sit and enjoy the food you have given me. I want to eat for the glory of You, God.” After saying this prayer, I enjoy my food, and I enjoy my time eating in God’s presence. You can find more details about how to mindfully eat in my post, “How to Lose Weight Through Mindful Eating: A Step-by-Step Guide.”
And there you have it; six mindfulness exercises you can incorporate into your day. Adding these techniques to your daily life may just be what you were needed to reduce your emotional eating.
If you Liked these Mindfulness techniques then you may also like…
18 Weeks to a Healthier, Happier, More Purposeful Life 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.
*A Bonus Mindful Wellness Journal is Included!!!
what does mindful eating AND mindful LIVNG have to do with emotional eating, health, weight loss, and wellness
The Nourishing Meal Builder
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.
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 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 her own life, Ngo was even more convinced that nutrition can change lives:
-Her mood improved
-Her seasonal allergies stopped showing up in the fall and spring
-Her energy improved
-Her acne went away
-Her family got sick less often
-Her 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
The “Mindfulness in Faith and Freezer Meals” ebook not only includes more mindful eating strategies and techniques, but this ebook also includes a detailed freezer meal plan and weight loss guide!
The “What is Preventing You From Living a Healthier Life?” interactive quiz
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 and 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.
*If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet self assessment and evaluation developed by a registered dieititian.
As a dietitian, I am always looking for products that will help my clients, family, and friends…and ME! I recommend a product called MealEnders to all of the above and anyone who is wanting to eat less or lose weight. I have raved about this product to everyone from my pastor, to my best friend; from medical staff, to my mom, and I keep them with me as well. MealEnders use sensory and neurological science to improve portion control.
This site contains affiliate links (See full disclosure here.)
MealEnders Helps with Portion Control in Three Ways
3 Ways MealEnders Help with Portion Control
MealEnders gives your Brain time to Realize You Have Eaten
Have you ever heard the saying ‘it takes your brain about 20 minutes to realize you have eaten’? Well there is some science behind that saying. After you have eaten, your food travels from your stomach to your colon. Peptide yy is released when your food moves into your colon. Once your food hits the colon and the peptide yy is released, your brain finally gets the signal you have eaten. This whole process takes about 20 minutes!
But how do MealEnders help with this? When you suck on a MealEnder after you have eaten, you give your brain about 20 mintues to catch up and realize you have eaten. So when you suck on a MealEnder, take the time to mindfully enjoy the flavors. MealEnders really are tasty treats.
2. The Brain says, “But You Haven’t Had Dessert!”
Many of us associate dessert with the end of the meal. So when we don’t get that sweet taste, we feel like somthing is missing. MealEnders have a sweet outer layer that will help us feel satisfied. In other words, we will associate that sweet MealEnder with the end of the meal.
3. Cleanses your Palette, Stopping the Craving to Eat
Finally, the center has a strong and refreshing mint flavor. Just like the tip, “brush your teeth after a meal, to stop the desire to eat” the MealEnder’s strong mint taste cleanses your palette and stops those cravings to continue eating. Have you ever noticed that you don’t usually feel like eating after you brushed your teeth? Yeah, it’s just like that!
Final Thoughts on MealEnders
I have personally used MealEnders to help with portion control at the end of a meal or snack, and I have also found these little yummy treats helpful before I begin snacking. MealEnders comes in chocolate, citrus, cinnamon, and mocca. Every flavor I have tried has been delicious. I truly think this is an amazing product. In fact, I have yet to meet anyone who didn’t love them the minute they tried them!
I don’t like for things to get too complicated. My family wanted to save money especially on our grocery bill, but I didn’t want to get overwhelmed. So I implemented ONLY 3 simple changes to my grocery shopping, and I was truly floored with the amount of money I saved. Before these changes the same groceries costed me around $300; now, those same groceries cost me around $80!!!
This site contains affiliate links (See full disclosure here.)
Bulk Shop at Amazon Pantry Using the Ibotta and Ebates App.
I don’t spend a bunch of time clipping coupons. I pretty much stick to these two free apps! First, I downloaded these two free (yes, FREE) apps (Ibotta and Ebates) to my phone. Then I clicked on both apps to see which had the best rebates Amazon Pantry. For example, last time I grocery shopped on Amazon, Ibotta and Ebates both gave you 3% cash back for ALL the groceries you bought from Amazon through the Ebates or Ibotta app. So I could use either one that day, and get paid 3% cash back!
Simply click on the Ebates or Ibotta app, then click on the Amazon Icon, and start shopping. That is it! When you reach $20 in rebates, Ibotta will pay you through Paypal, Venmo, or Gift card. Seriously, you download a free app and get paid to shop!!! Honestly this is so good that it stresses me out to think about my friends not using it! I want everyone I love to be saving/earning this kind of money.
For Ebates, you go through the same process. Click on Ebates, then click on the Amazon icon and start shopping! Ebates pays you every 3 months as long as you have a $5 minimum in you account. If you don’t reach it, the money will just accumulate until the next pay day so you don’t lose the money. But $5 is so easy to reach. In fact, I have $20 on my Ebates app right now! My next pay check should come in May.
I use these two apps to buy my groceries in bulk. I actually like to make and freeze all my meals for the month in advance so, of course, I am able ot buy all my groceries for the month in one day. Since I buy all of them in bulk in one day, I am able to save money! If you are interested in learning how to make a month of healthy freezer meals in one day clickhere.
2. Check the Price per Ounce when I Am Making a Purchase
In tip number one, I mentioned that I buy in bulk. When you buy in bulk, comparing prices can be tricky. I don’t look at the actual price, I look at the price per ounce to see which product is actually cheaper. This has been a huge money saver.
Cut your grocery meal in more than half
3. Use Ibotta When I grocery Shop at a Local Grocery Store
Ibotta is not just for online purchases; you can also use Ibotta in your local stores. My usual grocery store is Food Lion so I linked up my Food Lion loyalty card to the Ibotta app. I did this one time when I first downloaded Ibotta, and now the card is always on my Ibotta app. (You can link other loyalty cards as well).
Right before I shop at Food Lion, I open up Ibotta on my phone; then I click on the Food Lion Icon. I usually do this after I have made a grocery list. I just look on Ibotta for any items on my grocery list, and select them before I go shopping. By the way, sticking to a grocery list helps me spend less on groceries as well so I guess you can say tip number 3 is 2 tips in one.
Here is the cool part…
When I use my loyalty card at checkout, I automatically get the rebates for my purchases! Seriously, I the cashier just scans my loyalty card as usual!
And that is it! The three major ways I have decreased my grocery bill by well over half!
*Bonus* There are More Ways to Get Paid Through Ibotta and Ebates
You can actually use Ebates and Ibotta to save money in other ways. I talk about this here, but for this post I wanted to focus on the major ways I personally use these apps.
Okay One More Thing
You will get paid $10 when you join Ibotta using my referral code. Click here to sign up for Ibotta using my referral code. That is worth it right there! You make money already just by signing up! You can also get $10 when you sigen up for Ebates using by referral code. Click here to sign up for Ebates using by code.
Cut Your Grocery Bill in More than HalfCutting your Grocery Bill in Half with these Three Tips
You do great at home, but when you go out to eat you seem to always overeat. Or maybe you eat out more than you eat at home so you need a plan that will work for your eating out lifestyle. If either of these scenarios sounds like you, then you may want to incorporate some of these tips. Pick and choose the tips that you think will work best for you.
26 Clever Hacks for Eating Healthy While Eating Out
This site contains affiliate links (See full disclosure here.)
When you order your food, ask for the waiter to bring a box WITH your meal. Before you begin to eat, put food into your box until your plate looks like a sensible amount of food.
When at a restaurant, ask the server to hold the bread, snack mix, or chips and salsa that might come before the meal.
After you eat out, have you ever said to yourself, “Whew, I’m stuffed. I’m not going to eat another bite,” but then you keep nibbling on your food because the waiter hasn’t taken the plate away? If this is sometimes you (it is totally sometimes me), then try popping in a MealEnders ender as soon as you feel full. MealEnders Signaling Lozenges–Conquer Cravings, Curb Snacking, Beat Overeating, and Master Portion Control–Helps You Stick to Any Diet Weight Loss Program, 25-count Pouch (Chocolate Mint)works in three ways. When you eat a Mealender, you first taste something sweet. Sweetness signals the end of a meal for many, so your mind will think that the meal is…well…ending. Second, sucking on a MealEnder takes longer than chewing so you will give your brain time to get the signal that you have eaten. Finally, the center of the MealEnder has a strong and refreshing mint flavor. The MealEnder’s strong refreshing mint taste cleanses your palette and stops those desires eat. Have you ever noticed that you don’t usually feel like eating after you brushed your teeth? Yeah, it’s just like that except tastier!
If you have a few favorite restaurants, research the menu BEFORE you go out to eat. Pick the best choices before you enter the restaurant.
Choose grilled or baked foods on the menu instead of fried.
Ask for the plate to be removed as soon as possible.
Choose turkey, chicken, or a plant-based protein as your source of protein.
Do you go out to eat because you don’t have time to cook? You could try another non-cooking approach. Perhaps try this. Stop spending money going out to eat or eating fast food and take out. Instead put the money towards nourishing pre-packaged healthy meals or frozen foods. You still don’t have to cook! Find the healthiest frozen dinners here.
Or perhaps you would like to cook at home, if you could learn how to create quick meals on the spot with the food you have in your house (no meal planning or prepping required). The Nourishing Meal Builder is perfect for you, if this is something you would love to learn how to do.
Share an entrée with a friend or family member.
Stop eating when you are full and focus on other pleasures like the setting, your family, and your friends.
Okay this is actually my #1 favorite tip (my #2 favorite is the “ask for the box with your meal” tip). Favorite tip: Mindful eating! Mindful eating techniques work well in almost any situation and with almost any weight loss barriers. You can use mindful eating techniques while snacking, eating out, at parties, and to help with portion control and emotional eating. To learn more about mindful eating check out the Mindful Eating Step-by-Step guide.
Ask for water. Refills on drinks can be a HUGE amount of sugar.
Choose the vegetable option as your side. I mean, antioxidants and fiber!!! Talk about foods that help your body thrive!
When eating fast food, choose options like smaller burgers, grilled chicken sandwiches, salads, cups or bags of fresh fruit, and bottled water.
Try a main dish salad for lunch. Go light on the salad dressing or use light dressing. Do this when you eat out often.
Try a green salad or vegetable sides instead of fries.
Limit eating out to only once or twice a week.
At fast food restaurants, ask for the nutrition facts and look for the healthiest choice.
Ask the server to recommend the tastiest nourishing meals. You could do this without even looking at the menu.
Ask the waiter for appetizer or lunch portions (even at night) with extra side of veggies.
Ask the waiter to wrap half the meal before bringing it to the table or ask the waiter to bring a box when he brings the meal, and you wrap up half the meal before you start eating. (Okay, I kind of said this twice, but it’s so helpful!)
When eating out, ask your server to point out the low calorie options. Only look at those foods on the menu.
Ask for the kids menu or a child’s size portion. An example would be a child’s drink or child’s popcorn at the movie theater, or a child’s chicken plate.
Don’t feel like you have to clean your plate; Take the time to enjoy your meal. Slowly eat and notice when you are full. If you don’t finish your food, you get to eat yummy leftovers for the next day!
Make sure you have vegetables on your plate even when you eat out.
Lastly, when you eat out, get tomato-based foods instead of cream based foods.
or the 
.
? Let me know which flavor is your favorite. Has MealEnders helped you lose weight or portion control? What other strategies have helped you lose weight?
