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.
Whenever I try to do anything in life without God, it never goes well. I need God in every aspect of my life. Trying to eat healthy all on my own doesn’t work well either. God should be the center of our life, and I am continuing to work on this. Prayer is one way I try to put my focus on God throughout the day.
Mindfully praying
Being Mindful of God’s Presence
I try to pray and be mindful of God’s presence when I drive, talk to my kids, clean, work, and yes, eat. If you have read some of my past post, you know that mindfulness has had a huge positive impact on my weight loss struggles. When I focus on mindfulness and particularly mindfulness of God’s presence when I eat, I do much less overeating.
When I Pray This Little Prayer Before I Eat
Now when I eat, 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.”
Right before I eat, I try to pray, “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.”
I remind myself that if I overeat or eat without being mindful, then I am not taking care of the body that God gave me. When I am overeating, I am not really eating for the glory of God.
This little prayer has helped me so much. I enjoy my food, and I enjoy my time eating in God’s presence.
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.
Because I feel that God should be the center of our life including our weight loss journey, I love it when I find really GOOD faith-based weight loss programs. The dietitian in me loves finding weight loss programs that offer real and effective weight loss strategies instead of gimmicks. I have recently come across a great program that does both. The program is called Faithful Finish Lines. With this program, you won’t see unrealistic rules and strict diets. The developers of the program BOTH lost 100 pounds and now want to help others who are struggling with weight loss as well. The program provides guidance for those who just feel overwhelmed with their weight loss struggles, and the program provides much-needed online community support. If you want to learn more about Faithful Finish Lines, you can check out their website here.
Want more?
I hope some of you have found something in this post helpful. What are your weight loss struggles? Have you ever tried mindfulness and mindful eating? If you want to establish a more mindful living and mindful eating routine, you can download this free Mindful Planner here. Please share your weight loss struggles and successes with me here at Mindfulness in Faith and Food.
This site contains affiliate links (Please see full Disclosures here).
When I am looking for promotional products for my blog, “Mindfulness in Faith and Food,” I go to Positive Promotions. These are some of the best promotional products I have seen for a health and fitness or medical business. You can personalize your products with your business name and the more you buy the better the deals. So buying in bulk is a great idea! You can add your business name to anything from a pen, notebook, and t-shirts to something unique like a calorie counter jump rope.
Are these food containers not perfect for a dietitian’s business? As a dietitian, I love the idea of having my blog name, “Mindfulness in Faith and Food” on portion plates. I can handout these plates at different events. Any of these plates would be a hit at a promotional event!
These little tote and fitness bags can be used anywhere. Positive Promotions has soon many duffle bags, totes, grocery bags, yoga bags, and travel bags to choose from. You can find the perfect one for your business. Since my family is avid amusement park visitors, I really like the clear stadium bag for taking into amusement parks.
Positive Promotions has tons of fitness accessory options. From personalized earbuds containers or running belts to personalized yoga mats, they have so many options. I love the walk-n-wallet. You can attach this wallet to your shoe while you run.
If you have read any of my blogs, you know that I love journals. Again, the journal options are endless on this site. I just listed a few examples. They also have several nutrition and fitness specific journals, guides, and tear-off sheets. These are great for passing out at big events.
Every now and then I like to re-organize my home and life so that my environment is more condusive to a healthy lifestyle. These are some of my favorite health and fitness products. You may want to check out some of these health and fitness products before you start your health and fitness journey. Or check out this list for gifts for your friends and family who love all things health and fitness.
This pretty water bottle includes inspirational words to keep you motivated and uplifted. The water bottle is BPA free as well. My favorite water bottles provide a time marker/measurenent indicator on the bottle so that you can be sure you are taking in enough water throughout your day.
2. Fitbit
I am so excited about this Fitbit! The Fitbit Ionic Smartwatch, Slate Blue/Burnt Orange, One Size (S & L Bands Included) is amazing and looks cool too! Just like the other fitbits, you can track your steps, workouts, calorie burn, sleep, recieve call and text notifications, and many more features. This Ionic includes workouts on your writs with step-by step coaching. You can store and play 300+ songs and access your favorite apps! I would LOVE to get this as a Christmas gift (wink, wink to my husband)
3. Fitbit Bands
Ok, so if your loved one gets this Fitbit or has another Fitbit, you may want to give Fitbit accessories as a gift like a pretty Fitbit band. I am in love with the teal color band for the Fitbit Ionic! Check it out and other pretty colors by clicking the link below:
Okay, Okay so there are a ton of awesome Fitbit accessories, but I will only recommend one more before I move on to other great gift ideas. The Fitbit Aria 2 Wifi + Bluetooth Smart Scale, Black kind of blows my mind! This scale syncs stats automatically to your Fitbit!
The nurtition conscience person or health professional would love the EatSmart Digital Nutrition Scale – Professional Food and Nutrient Calculator. This scale not only weighs your food but also calculates the calories, carbs, fiber, sodium, fats, vitamin K and six other nutrients in the amount of food your are weighing!
Okay so the Luxury Insulated Wine Clutch – Black Crocodile is technically for wine, but what a great way to keep your water cool and your veggie snacks fresh. You can have healthy snacks wherever you go! I mean, its a cooler…in a purse! How awesome is that!
17. Portion Control Plates and Containers
When starting a new weight loss journey, you might find portion control plates, containers, and tools helpful. These plates and tools take the guess work out of portion control. Below are links to a few of my favorites.
18. Fitness Cookie cutters!
These may not exactly be weight loss tools, but I think surrounding yourself with fitness inspired fun items can be very motivating. You don’t have to use them for cookies either. Use them to cut fun shapes into healthy sandwiches or whole wheat quesadillas. What is not to love about this Yoga Silhouette Cutter Set.
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 “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:
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.
Mindfulness in Faith and Freezer Meals eBook
That is it! My favorite health and fitness products! Which were your favorites?
How to Get Coupons and Discounts When You Shop For These Products and More
Lastly, I don’t want to write a shopping post without mentioning how to save money on many Amazon products plus products from a huge list of other stores. I always check these four free apps before I buy anything.
These apps are Ibotta, Coupons.com, Ebates, and Swagbucks
Ibotta and Coupons.com
Ibotta and Coupons.com are very similar. I simply go to the app, select the coupons I want to use before I shop, and then I shop. I can either shop through the app if I am shopping online, or I can shop in a store and scan my receipt after I shop to get the rebates I selected. You can also add rewards cards to your app and the rebates are used automatically when you scan your store rewards card. For example, my Food Lion Card is on the app. I pick out the coupons I want to use on the app before I shop. Then when the cashier scans my card at checkout, the discounts are included.
These apps are totally free. To sign up for Ibotta, click on the link below:
I also like to use Swagbucks. For this app you get points for shopping at certain stores. These store selection is huge. I can buy grocery items on amazon or a birthday present for my daughter at The American Girl store and earn points. You can also earn points by answering daily questions and taking surveys through the swagbucks app. You can use the points to get gift cards!!! And these are legit great gift cards. You can get $25 gift cards to Amazon, Bath & Body Works, Walmart and so much more! It is pretty amazing. Start getting swagbucks as my referral by clicking on the link below:
The final app I use is ebates. You can buy all kinds of products and save. Again, this app gives you discounts to a huge number of popular stores like Kohl’s, “Bed, Bath, and Beyond”, and of course, Amazon. The list goes on and on. Whenever I am about to buy somehting online, I check this app along with the other three apps to see if a coupon or rebate is available. You can download this app as my referral by clicking on the Ebates button below.
Streamline your Grocery Shopping Routine to Finally Get Healthy and Save Money
Get your kitchen organized with these grocery shopping tips for healthy eating, saving money, and weight loss
One of the first steps to eating healthy is having the healthy and delicious option in your house. Deciding what to buy and figuring out how to eat healthy on a budget can feel overwhelming. Here are 21 grocery shopping tips to get your home and kitchen ready for a healthier lifestyle!
To have the healthiest kitchen and save the most money, you may want to do a few things before you shop. A plan, a grocery list, and a phone full of discounts goes a long way. Getting a little organized before you go can relieve stress and help you feel less overwhelmed. Here are a few grocery shopping tips to try before you grocery shop.
Clean out your kitchen of foods that you feel are having a negative impact on your health.
Make your grocery list. There are many ways to go about this. One idea is to plan your meals ahead of time and make a grocery list according to your planned meals and planned snacks. If you follow a list, you’re less likely to make an less nourishing last-minute food choice. Another idea is to make a general grocery list using The Meal Builder Cards found in The Nourishing Meal Builder. The Nourishing Meal Builder shows you how to make nourishing, delicious meal on the fly without meal planning.
Not sure how to meal plan and grocery shop? Try a healthy meal plan app. For help preparing a HEALTHY meal plan and grocery list, you can visit several websites or apps like Mealime.com. The Mealime site and app helps you plan meals and include a grocery list. You can find a healthy grocery list developed by a dietitian at http://dietitiandeanna.com/grocery-lists/
Take it a step further, after planning your meals once a week and following your grocery list; then pre-cook, pre-portion, and freeze food for the week. Then you will be ready to go the whole week and won’t worry about what you are going to eat all week long. Even better, you can even plan frozen meals, make all the meals in one day and freeze them for the rest of the month! I show you how to efficiently do this in the ebook, Mindfulness in Faith and Freezer Meals.
The next step after planning your grocery list, is to find ways to save money. The best strategy I have found is using coupon and rebate apps. These apps are completely FREE!!!! By using these apps, I was able to keep healthy foods in the house AND still save money. I don’t make it too complicated either. So I don’t get overwhelmed, I focus on only four discount apps. I just check these four apps before I shop for anything, not just groceries.
My Four Favorite Money Saving Apps
Ibotta App
The first is Ibottta. You can shop online by clicking on the store selections and shopping at your favorite stores right from the app. You can shop in a brick and mortar store as well, and you can even add your grocery store rewards card to the app! Before you shop, you just pick the coupons in the app that you think you might use. These coupons are added to your rewards card, and your discount will be added to Ibotta when you swipe your card at checkout. If you don’t have a card, no worries. You still pick out your coupons on the app before shopping. Then you scan your receipt in the app to receive the rebate. It is so simple. To sign up for Ibotta with my referral code click the link below:
The second app I use is coupons.com. This works much like Ibotta. I simply select the coupons I want to use before I shop, and then I shop. When I swipe my Food Lion card, for example, the coupons are used automatically! Check it out at Coupons.com
Swagbucks
I also use an app called swagbucks. For this app you get points for shopping at certain stores. These store selection is huge. I can buy groceries on amazon or a birthday present for my daughter at The American Girl store and earn points. You can also earn points by answering daily questions and taking surveys through the swagbucks app. You can use the points to get gift cards!!! And these are legit great gift cards. You can get $25 gift cards to Amazon, “Bath & Body Works”, Walmart and so much more! It is pretty amazing. Start getting swagbucks as my referral by clicking on the link below:
The final app I use doesn’t really have many grocery coupons, but I like to mention it when I mention my other apps. This is ebates. You can buy all kinds of products and save. Again, this app gives you discounts to a huge number of popular stores like Kohl’s, “Bed, Bath, and Beyond”, and of course, Amazon. The list goes on and on. Whenever I am about to buy somehting online, I check this app along with the other three apps to see if a coupon or rebate is available. You can download this app through my referral link by clicking on the Ebates button below.
I can not emphasize enough how huge these saving have been for my family. My friends are amazed at how many groceries I am able to buy for the amount of money spent. When I get that rebate, I feel like I am bringing in money for my family!
By using these apps, you can shop healthy and save money.
5. Okay, so you planned your week or month, you made a grocery list, and you have found all your discounts. Now you are ready to grocery shop. Hold on! Are you hungry? Don’t go grocery shopping when you are hungry. If you are hungry, eat a healthy snack before grocery shopping.
7. Get your children involved by letting them pick a different fruit or vegetable to try each week at dinner. Have them pick a variety of colors.
8. Buy packaged products that have whole foods listed at the first ingredient on a simple ingredients list. Check the labels and look for foods that are more nutrient dense vs. sugar and calorie dense.
9. Make sure the majority of your grocery items are lean meats, fish, vegetables, fruit, nuts, seeds, and whole grains.
10. Stock up on frozen and canned fruits and vegetables like canned peaches and pears so that a healthy option is always on hand.
12. Save time and money during the week by buying foods in bulk like lean protein (chicken breast and ground turkey), pasta, rice, beans, pretzels and cooking a week’s worth on Sunday night. Then, pre-portion the chicken or other meat into deck of card sized portions and store in freezer. Divide other foods into portions after getting back from the grocery store. (Example: make zip lock bags of pretzels.)
13. Don’t buy food just because you have a coupon. Use a coupon only for foods you actually want and use.
14. Avoid buying sugary desserts. Eating sugar causes us to want to eat more so limit sugary foods. In other words, the sweeter the food, the more we want sweeter food. The less sweet the food, the less we desire sweets. For example, if you go a long time without sweets, then a piece of fruit will taste plenty sweet to you and a piece of chocolate cake may taste too sweet to you. But if you continue to eat sweet foods, a piece of fruit will not taste sweet enough and a piece of chocolate cake will be needed to feed your sweet tooth.
Grocery shopping tips for saving money, healthy eating, and weight loss
After Grocery Shopping Tips
Once you are home from your grocery trip, you can unpack in a way that can help you eat healthier throughout the day.
15. While you are unloading the groceries, wash fruits, and pre-portion healthy snacks in small ziplock bags as part of your unloading routine. I keep pre-portions snacks in a lower side shelf of the fridge. I wash grapes, strawberries, blueberries, etc and put a small amount in little ziplock bags. Then I store these individual bags in this lower refrigerator shelf. This is the “kids grab and go” snack shelf. My children know that if they are hungry they can always grab anything from this shelf. I also include cheese squares and yogurt on this healthy snack shelf as well.
16. You can also have a similar healthy snack spot in your pantry. I bought a new shoe rack like the 24 Pockets – SimpleHouseware Crystal Clear Over the Door Hanging Shoe Organizer, Gray (64” x 19”)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.
Healthy Snack Door Shoe RackHealthy Snack Fridge compartment
17. Store foods out of site. If snacks are sitting on the counter, you are more likely to munch on them throughout the day. When you see them you will constantly crave them.
I hope you found some grocery shopping tips you can use in your home. Which grocery shopping tips did you find most helpful? What grocery shopping tips and tricks do you use when shopping?
The Nourishing Meal Builder
Find out how to make grocery shopping and cooking less stressful in The Nourishing Meal Builder! I don’t even spend time making grocery lists or meal planning now that I follow The Nourishing Meal Builder, and I am making an endless variety of fantastic meals!
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.
Find More Grocery Shopping and Kitchen Organization Tips in “Mindfulness in Faith and Freezer Meals”
The “Mindfulness in Faith and Freezer Meals” ebook not only includes a detailed freezer meal plan and grocery list, but also includes mindful eating strategies and techniques and a weight loss guide.
The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:
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 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.
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, 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
Get your kitchen organized with these grocery shopping for weight loss tips
About Lacy Ngo, MS, RDN
Developed by a registered dietitian, Lacy Ngo, MS, RDN, Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition.
Ngo is currently the owner of Mindfulness in Faith and Food, LLC. Several branches fall under the Mindfulness in Faith and Food, LLC umbrella. One is Mindful Vending, which is one of the few dietitian owned and operated vending companies in the nation! She is also the author of two books, Mindfulness in Faith and Freezer Meals and The Nourishing Meal Builder. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
Travel Soccer is no cake walk especially if you are eating cake before the game! Travel soccer players often have to play two games a day and games are frequently on back-to-back days. The soccer player’s meals should provide adequete fuel, hydration, protein, and electrolytes and post-meals also need to replenish nutrients lost during the prior competition. Players want to eat these meals in a time frame that can help prevent hunger AND prevent GI problems due to undigested foods. With the busy schedule and frequent games, sometimes deciding on meals and snacks is overwhelming. This post provides travel soccer meal and snack ideas. Whether you prefer to cook at home or need something you can grab and go, this post has it coverd.
Pre-game Meal Overview
The Pre-game meal should be high in carbohydrates (to maximize glygogen stores, which is the storage form of readily available energy), moderate in protein, low in fat, spicy foods, simple sugars, and fiber. The meal should be eaten 2-4 hours before the game. (I lean towards 2 hours)
During the Game Nutrients Overview
Hydrating with just water is recommended if your competition last for less than an hour. Since soccer is a one-hour sport, frequently drinking water throughout the game is usually preferable. If you are attending a long practice or an all day soccer camp, consume 30 to 60 grams of carbohydrates after an hour to enhance endurance. Consume electrolyte-replenishing products like Gatorade or nuun tablets along with water when you are practicing for longer than an hour. When exercising for an extended period of time (marathon time frame), consume carbohydrates every 15 to 20 minutes. Ex: Gel packs, energy bars (See links below)
A Note about Electrolyte Replenishers
Note that limiting simple sugars is a pre-game recommendation to prevent GI distress, and yet some sports drinks contain simple sugars. This can be confusing since after an hour you will need electrolytes and carbohydrates, but you are also trying to avoid simple sugars. I have heard testimony from some runners that the simple sugars in sports drinks do, in fact, bother their stomach. Everyone is different, and some can tolerate simple sugars a little more than others.
Here are my thoughts on this subject. Ideally you will eat more complex carbohydrates and less simple sugars in your pre-game meals or between game meals and snacks. However, sometimes our bodies run out of energy. Have you ever seen a runner “hit the wall?” These runners have literally run out of fuel. They no longer have the fuel to be able to move! So in a crutch and when you don’t have the time to get the fuel from elsewhere, simple sugars found in sports drinks will do the trick. Sports drinks have the needed carbohydrates, electrolytes, and water all in one place. Therefore, sports drinks are good to have handy in a pinch. Plus, if your glycogen storage (storage form of carbohydrates) is extremely low, these simple sugars are faster acting.
But…
You do have other options. Remember, when you are exercising for over an hour, your body is going to need more electrolytes, carbohydrates, and, of course, water. One option is to get your electrolytes and water through your beverage and your carboydrates through food. You can do this by using electrolyte tablets like nuun tablets in your water. Another option is to get your electrolytes and carbohydrates through food; then, drink plain water to rehydrate. Many energy bars contain electrolytes and more complex carbohydrates like oats. I also love no-bake energy bites as an electrolyte and carbohydrate source. You can find several excellent dietitian developed recipes below. In other words, sports drinks contain all three components: water, electrolytes, and carbohydrates. However, you can combine other options to get all three componets and still consume less simple sugars.
*Note if you have decreased kidney function, be sure to talk with your doctor before using electrolyte supplements or enerygy bars. When you have decreased kidney function, you may need to limit the amount of electrolytes in your diet.
The goal of the between game meal is to replenish glycogen stores, replenish fluid loss, and replenish electrolyte loss. Your meal should be higher in carbohydrates and moderate in protein. You want the meal to satisfy hunger, but not cause GI distress. In other words, you don’t want to eat something too heavy between games.
Ideas to Replenish Electrolytes Between Games:
See above “Ideas to Replenish Electrolytes”
Post Game Meal IF you do NOT have a game the next day: Overview
Your number one priority is to hydrate. The goal of this meal is to replenish glycogen, lipids, and protein lost during the game. You can replenish these adequately with a normal healthy meal. A healthy plate should be ¼ lean carbohydrates, ¼ lean meats, and half fruits and vegetables.
Post Game Meal IF you have another Game AGAIN the Next Day: Overview
The #1 priority is to replace fluid loss. If you have a game the next day, the meal should take place within 30 minutes after the competition. The meal should be high in carbohydrates to replace glycogen loss and moderate in protein. Make sure half your plate is filled with fruits and vegetables as well. THEN, if you are competing AGAIN the next day, you should eat 1 to 1.5 grams of carbohydrate per kg body weight every 2 hours for 6 hours.
Carbohydrates Ideas to Eat Every 2 Hours for 6 Hours (When playing AGAIN the next day)
Remember your pre-game meal, between game meal or snack, and your post game meal especially if your are completing AGAIN the next day should be high in carbohydrates and moderate in protein. Use the table below to pick a meal high in carbohydrate, moderate in protein, and low in spicy foods, simple sugars, and fat.
Pick a Carbohydrate
Pick a Protein
Baked Potato
Lean Turkey
Whole Wheat Pasta
Lean Ground Beef
Whole What Bread (Sandwich)
Grilled Chicken
Brown Rice
Cheese
Whole Wheat Pita
Eggs
Whole Wheat Soft Tortilla
Nuts
Whole Wheat Bagel
Thin slices of chicken
Banana (Eat a whole wheat carb as well; natural simple sugars are ok as long as they are eaten with a complex carb. Complex carbs last longer.)
Orange (Eat a whole wheat carb as well; natural simple sugars are ok as long as they are eaten with a complex carb. Complex carbs last longer)
(Remember pre-game and in between meals should be high in carbs, moderate in protein, and low in fats, fiber, and spicy foods. You don’t want the between game meal to be too heavy since they meal will probably be within 2 hours of the game. Incorporate high fiber fruits, beans, and vegetables in the post-game meal.)
Baked Potato with lean ground turkey and cheese
Whole wheat pasta with lean ground beef and tomato sauce
Whole wheat turkey sandwich with pretzels
Marinated grilled chicken with brown rice
Lasagna
Whole wheat bread with thinly sliced chicken
Omelet sandwich on whole wheat bread and a banana
Turkey and cheese wrap in a whole wheat soft tortilla
Whole Wheat Bagel with cream cheese
Pita bread (whole wheat) with hummus
Whole Wheat French Toast
On-the-Go Meal or Snack Ideas (great for times when you are in a hurry or in between two games):
Whole Wheat Bagel with Cream Cheese
Boiled egg, Pretzels, and a Banana
Popcorn and nuts
Turkey sandwich with pretzels
Peanut Butter or cheese with whole wheat crackers, or
BabyBel cheese and crackers
Total Cereal, orange slices and a boiled egg
Hummus on whole wheat pita bread
A ClifBar and a banana
Popcorn, nuts, and a banana
* Note: When stopping at a restaurant, try to follow the same meal guidelines. For example, when you are eating a pre-game meal, you may want to choose a grilled chicken sandwich without the fries. Fries are higher in fat and can cause more GI distress. Remember to try to avoid higher fat foods and fried foods.
Being a new blogger is a little intimidating! When I started blogging, I had so many doubts and fears; this is why being nominated for the “Liebster Award ” is so exciting! The blogging community has been so encouraging and has shown the Mindfulness in Faith and Food” blog so much support. Thank you so much for the nomination!
Please everyone go check out Taylor Leigh Welborn’s blog “Simple Living Nursing Mama.” Taylor provides so much helpful information such as great recipes, breastfeeding advice, tips and tricks, and more! Please go check out her blog!
Another one of my favorite blogs is …
The “GreatBig Life” at necasmith.com. Neca is a professional counselor/therapist and writes a Christian blog for Christian women who want to grow spiritually and have a purposeful walk with Christ in everyday life. Her blog is uplifting and inspiring. She helps us, her readers ask questions like “What is next for me?” What is my purpose?” and “Why an I here?” I have enjoyed many of her blog post, especially her posts, “4 Things Keeping You From Experiencing the Presence of God on a Daily Basis,” and “6 Scriptures to Meditate on During a Difficult Work Day.” Her blog not only has great content but also is visually appealing with beautiful bright colors. I feel better after reading her blog! Be sure to check her blog out at
10 Random Facts About Myself
I am a registered dietitian with a master in human nutrition.
I love all things Disney, especially Walt Disney World.
I enjoy dancing and have even danced with a MixxedFit Dance crew.
I have two children: an almost 8 year old boy and a 4 year old girl.
I enjoy cooking for my family and friends
I graduated form Clemson University and am a HUGE Clemson fan
I ugly cried when Clemson won the National Championship
I have tried out for the Walt Disney World Mom’s Panel for two years in a row, but have yet to make it. Third time is a charm?
I love to wear sweatpants!
Sleeves make me feel uncomfortable. I wear sleeveless shirts even in the winter. I just put a jacket of sweatshirt over the sleeveless shirt.
Q&A
. For what in your life do you feel most grateful
God, my family and friends
What is your favorite meal?
Mexican food is my current favorite
If you could travel anywhere in the world, where would you go? Why?
Walt Disney World because I am a kid at heart.
What is your favorite blog post? Why? (Include a link)
I have always had a desire to write. I was writing stories since I was a little girl. Throughout my career as a dietitian, I kept going back to writing. I have been a freelance writer, written a nutrition column for the local paper, and written for our church blog, Over the years, I have written so much on nutrition and about my faith that I thought that instead of letting the information just sit in my desk drawer, I should start sharing all of my writing with others in hopes that others will find some of the information helpful.
Where do you see yourself a year from now?
I hope I am still blogging and helping others in the areas of health and fitness and mindfulness. I hope God leads me, and I hope I listen. I hope I have learned more than I know now.
What would be your biggest piece of advice to fellow bloggers?
Be kind and supportive of other bloggers. I have received so much support from other bloggers, and I am so thankful for that!
Dietitian Confession: Hi, My name is Lacy Ngo, and I am a registered dietitian who has struggled with weight and weight obsessing. Here is a little background: I graduated cum laude with a B.S. in human nutrition and then went on to get a master’s in human nutrition as well. I knew all the science and best practices for weight loss, but I still had seasons of struggles. You can read more about my weight loss journey in 18 Weeks to a Healthier, Happier, More Purposeful Life. So my confession for today is I am a Dietitian, and I was able to stop food obsessing AND, in the process, lose weight through Mindful Eating. In fact, for the first time, weight loss came easily, and I was able to keep it off. Here is why mindful eating worked for me. Learn more about how to incorporate mindful eating into your life in 18 Weeks to a Healthier, Happier, More Purposeful Life
Mindful Eating Works Because Mindful Eating is About Enjoying your Food
Before understanding mindful eating, it helps to understand mindLESS eating. I think the best way to explain this is with a little story about when one of my clients realized mindLESS eating was his major weight loss barrier. During a nutrition counseling session, this client revealed that his “aha” moment occurred one day while he was at work. He told me that while he was walking past a coworker’s desk, he took a chip off of her desk and ate it without asking. The coworker jokingly said, “Hey! Don’t eat my lunch!” His response was eye-opening for him. Do you know what he said? “Did I just take that chip? I didn’t even know I did it!” He began to realize how often he mindlessly ate without even thinking, and how this affected his weight. Did he even enjoy that chip? No, he didn’t even know he had eaten it! He is not alone; many of us do it.
Mindful eating has been helpful not only with weight loss but also with weight maintenance. Although mindful eating might be a new concept for many, dietitians have been using at least some aspects of mindful eating with their clients for years, and some have found mindful eating so successful that they almost exclusively focus on mindful eating and hunger cues to help with weight loss.
After my last baby, I was tired of the weight loss, and willpower game. I could lose weight with willpower again, but what was I going to do when the willpower wore off like it always does? I was getting tired of weight obsessing! And as a dietitian, I knew not only is weight obsessing not healthy, but health comes in many different sizes. After seeing the research and success of mindful eating, I decided to stop focusing on the scale and focus simply on mindful eating. Ironically when I finally stopped weight obsessing, I lost 55 pounds, and it was the easiest 55 pounds I have ever lost!
With Mindful Eating, No Food is Forbidden
With Mindful Eating, I never feel deprived. I rarely feel the need to cheat because I am ALWAYS permitting myself to enjoy eating. I’m not at war with food anymore. I overeat less and feel guilty less often because, with mindful eating, no food is forbidden. I no longer binge eat because I experience pleasure with food all the time! If I do splurge, it isn’t “over the top” anymore. In other words, I rarely stuff my face until I am painfully full.
Being mindful is about being aware of your food as you are eating, and being aware of how your body is feeling. My body never feels good after overeating less nourishing foods, and I can’t enjoy the rest of my day when I feel so uncomfortably full. When I mindfully eat, I slow down and notice my fullness sooner. The focus is on how I am feeling, not my weight. Since I no longer weighed myself, the only reason I even knew that I had lost that much weight is by seeing the weight at the doctor’s office.
With Mindful Eating, Food Doesn’t Have the Power over You Anymore
Not only is mindful eating helps with weight loss, but is often helpful for people struggling with binge eating and food obsessing. When people are constantly dieting, they are constantly obsessing about food. When there are no forbidden foods, food doesn’t have that power over you anymore. Mindful eating works because you don’t feel deprived; you enjoy your food; there are no forbidden foods; you feel less guilt, and it takes less willpower.
About Lacy Ngo, MS, RDN
Lacy Ngo is a registered dietitian who has experienced the positive effects of mindfulness in her own life. She has also completed mindful eating training and teaches mindful eating classes in her community. Ngo is the author of several faith-based mindfulness and mindful eating books including, Faith, Mindfulness and Nutrition, The Nourishing Meal Builder, and Mindfulness in Faith and Freezer Meals.
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 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 faith-based mindfulness and 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 use to implementing research-based nutrition into their daily lives.
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 to lose weight with Mindful Eating then you may want to purchase the “Mindfulness in Faith and Freezer Meals” ebook. This ebook contains a detailed freezer meal plan and weight loss guide.
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 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.
In this post, I have included EVERY portion control tip I have collected over my 15 years as a dietitian. I also included links to some of my favorite portion control tools and products! So here they are, 55 of the best portion control tips to stop overeating.
*Don’t try to follow all of these tips. Just pick a few that will work for you. In fact, some tips will not work with each other.
The Best Portion Control Tips: What REALLY Works According to a Registered Dietitian
1. Drink More Water. Most of us need to drink more water. One way to drink more water is to fill up a large water bottle and drink from it throughout the day
2. Fill your plate with fruits and vegetables first.
Sometimes we leave little room for the fruits and vegetables because we pile up the plate with other foods first.
3. Split your plate into sections: Half the plate fruits and vegetables, 1/4 the plate meat, and 1/4 the plate starch.
Most meals are either divided into food groups like meat, carbohydrate, and vegetables. Sometimes our food groups are combined into recipes like in spaghetti. If you have a combination food, which is usually a meat, a starch, and maybe a few vegetables mixed in, then fill half your plate with only vegetables and fruit and half your plate with the combination food. Combination foods include foods like spaghetti or casseroles. If you are eating any vegetables that are not plain vegetables like squash or broccoli casserole or fried okra place these foods on your combination side of your plate.
Don’t cook too many things. All you need is a starch, meat (or combination food) and 2 vegetables or a fruit and vegetable. In other words, if you have rice, corn casserole, dinner rolls, hamburger steak, and salad for dinner then good luck trying to fit it on your plate. Even if you put a little of each on your plate you are going to eat way too much. All of a sudden your plate is piled high. Bottom line, if you have too many options, you often tend to eat too much.
5. Buy a portion control plate.
These are plates that already have the portions divided for you on the plate. All you have to do is put the appropriate food on the appropriate spot of the plate.
6. Drink water as soon as you wake up in the morning. Seriously water is essential for our health!
7. Use your fist to measure out your snack size. Eat a fist-sized snack and then listen to your body to see if you are still hungry.
This is an easy on-the-go portion control tip.
8. If you are full, stop eating.
Mindful eating is a helpful technique when it come to listening to your hunger cues and filling satisfied at the end of a meal. If you are full after you finish eating, but you are still wanting more. Do something else you enjoy for a few minutes. Then see if you still want something else to eat. Have you ever noticed that children are often ready for eating to end so that they can play? Their life doesn’t revolve around food. We can be like children again and really enjoy our lives. So if you enjoy looking at social media or texting a friend or looking at home décor magazines. Give yourself at least a few minutes to do something you enjoy after you eat.
9. Get seconds of vegetables. Vegetables are nourishing powerhouses!
10. Drink water before a meal and with meals to feed your thirst along with your hunger.
11. After cooking, freeze or refrigerate the food that you aren’t going to eat right away.
12. Before going back for seconds, wait 10 or 15 minutes. Notice your hunger cues.
You might not want seconds after all.
13. Have an afternoon prep day. Make 5 meals and 5 snacks in a bags or containers.
If snacks and meals are already bagged and pre-portioned it helps with portion control throughout the week.
14. Eat slowly and put your fork down.
Put your fork down between each bite. Chew each bite and swallow before picking up your fork for another bite. Pay attention to the flavors in each bite. Enjoy and notice each bite before going for the next bite. Take a sip of your drink before picking your fork back up. It takes your brain 20 minutes to realize that your stomach is full so take your time. (see How to Mindfully Eating for Portion Control)
15. Every time you eat a meal, sit down.
Avoid stand while eating. Your body better processes that you have eaten if you sit down and slowly enjoy your food.
16. Hold a conversation while you are eating and eat slowly.
17. Eat your meals at home on a smaller plate like a breakfast plate or child’s plate or be sure to leave “white space” or open space on your plate. And make your plate look appealing. The eating experience involves all of your senses including site.
18. Use a breakfast plate as your personal serving plate.
If you have trouble appropriately plating your food try this tip. Fill a breakfast plate with food and then take half of the food off of the breakfast plate and place that food on another plate. After you eat from one plate, pause to see if you are hungry before getting more food from the other plate. If you are full, save the other plate for the next meal. This physical act of have to re-plate your food, forces you to pause to notice hunger cues before putting more food on your plate. For more portion control ideas like these read Migrate Fletcher also wrote a book entitled The Core Concepts of Mindful Eating: Professional Edition
19. Pause and Pray before you eat.
Pause and look at your plate. Think about your plate and how it looks before you eat. Would someone else think that your portion size looks appropriate? Then while pausing, pray and thank God before taking my first sip and bite. Remind yourself to be mindful of God’s presence. Eating can becomes an act of worship. Remind yourself that you are taking care of God’s creation (you). Remember the words from 1 Corinthians 10:31, which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder! Also look to 1 Corinthians 6: 19-20 to remember that our bodies are temples of the Holy Spirit and that we should glorify God in our body. When we mindLESSly eat, we miss the opportunity to be in awareness of God’s presence. Finally, take your first sip of drink and only then begin eating. (See Mindful Eating)
Below is an example of what one of my mindful eating experiences:
“I could see the steam coming from my freshly cooked brown rice bowl as I set down at the table. I was hungry, and the aroma from the spices made me feel excited about what I was about to eat. But I didn’t start yet. First, I paused and took a moment to notice this gift from God. As I paused, I looked down at my food. The green of the broccoli, brown of the brown rice and beans, and orange of the sweet potatoes reminded me of the colors of God’s earth on a beautiful bright spring day. I am overwhelmed by the miracle of food, and I thank God. Our bodies and minds need certain “things” to thrive and miraculously, thanks to God, these “things” grow straight out of the ground!
Now I am ready to take that first glorious bite. As I bite down, my mouth explodes with the flavors of fresh garlic and spices. I can feel the gritty earthiness of the brown rice, which is yet another reminder that I am eating food from God’s beautiful earth. It tastes like sweet nourishment as if my body is flourishing with each bite. I can feel the creaminess of the black beans as my mouth breaks up the outer skin. I continue to pray with each bite, thanking God for the “things” God gave us to help us thrive- the fiber, the vitamins and minerals, the antioxidants, and protein.
As I eat, I enjoy God’s company. I tell God that I want to glorify Him in all that I do, including eating, and thank God for providing the energy and nutrients I need to go into the world and spread God’s love.
I continue to mindfully eat, making a conscious decision to be present with God and my food. With each bite, the stress of the day just melts away. This is a chance to rest my body and decompress. I can feel myself relaxing in God’s presence.”
20. Try eating at least two vegetables with every lunch and dinner.
21. Notice your hunger cues.
Think about how your stomach feels when it is empty. When you are hungry, your stomach will feel empty; you may get a headache or feel weak. If you don’t have any of these physical hunger cues, think about why you want to eat. Then when you do decide you are hungry and you decide to eat, be mindful of the food you eat (not mindless). Really taste and chew and think about what is in your mouth and going down your esophagus. (See How to Mindful Eating )
22. Use small bathroom cups for portion control of empty calorie foods.
23. Include high protein and fiber foods in your meals that help increase satiety.
Protein foods like a handful of nuts and fiber foods help you feel full longer. Foods with healthy fats such as olives, salmon and walnuts help you feel satisfied as well.
24. Always have vegetables on hand.
Sauté a big bag of frozen mixed vegetables in olive oil and garlic. Add some red pepper for additional flavor and separate into portion-sized containers for the refrigerator. Then fill up half your plate with these vegetables at dinner.
25. Keep track of how you are feeling and what your are thankful for with a journal or prayer journal
26. Avoid eating meals while doing other things like surfing the Internet or watching television.
You eat more when you aren’t thinking about the food, and you end up enjoying the food less and tasting the food less when you are doing other things while you are eating. Enjoy and pay attention to your food.
27. Take 30 second breaks sporadically during your meal to access how full you are.
This will also slow down your eating, which makes you feel full faster. Better yet, take 30 seconds throughout the meal to pause and remember that you are God’s creation. By eating, we are taking care of God’s creation and when we mindfully pause, we are taking the time to appreciate God’s gift of food as well. (See How to Mindful Eating to Lose Weight)
28. Pounding out your meat will make your healthier portions look visually more appealing. Your meat will also be tender!
29. Save a portion of your food for leftovers.
If you love eating and find yourself wanting to eat more even after you are uncomfortably full, tell yourself “this isn’t the end of a meal. It’s just a pause or a break. I can have more later. I still get to eat all of this food, I am just taking a break until the next meal.” Even if you only have a small amount left, SAVE it for leftovers. Too often we say, “Well, there is not enough to save so I might as well eat it.” Don’t fall into that trap. Add all your leftovers together and you will have a good meal. In other words, if you love eating and find yourself not wanting the meal to end, think of the end of the meal as just a break from eating. You will resume eating at the next meal.
30. Eat fruits and vegetables at every meal.
31. Have 1-2 sides at your meals. Too many side options can promote overeating. When you have too many side, your plate can easily become overly full even with a small amount of each side on your plate.
32. Eat veggies galore.
Eat veggies for snacks. Eat a large quantity of veggies at meals and smaller amount of your favorite foods at meals.
33. When eating a sandwich, take one piece of bread off, and eat an open face sandwich.
You still get the flavor and texture of the bread, plus you will actually taste the yummy toppings even better.
34. Don’t serve the food at the dinner table.
Keep it in the kitchen or better yet; measure out your food to fix your plate and then put the food away in the refrigerator before you eat.
35. One day a week or even better one day a month, cook all your food for the week or month.
If you are looking for a more detailed weight loss meal plan then check out the “Mindfulness in Faith and Freezer Meals” ebook. This ebook not only includes more mindful eating strategies and techniques, but also provides a detailed freezer meal plan and weight loss guide!
Mindfulness in Faith and Freezer Meals eBook
The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:
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 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.
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!”
“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!”
“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!”
Click here to learn more about the Mindfulness in Faith and Freezer Meals ebook
If you liked these portion control tips, you may also enjoy these other posts:
Ahh lazy summer days…. Summer is the time for relaxing in the sun, exploring magical and exciting places and dining on delicious cuisine while on vacation. This summer has been full of all kinds of wonderful deliciousness. Yet half way through the summer I began to notice a few little changes. I was getting a little softer and my stomach was beginning to hang over my shorts a little more. Don’t get me wrong. I don’t think we should stress over every imperfection, and we shouldn’t panick over every little weight fluctuation. But we should practice awareness and notice when we need to tweak our lifestyle a little before we go down an unhealthy hill. If we get to the bottom of that hill, the climb is going to be much harder than if we make the changes quickly.
I have often told my clients that when they notice they are begining to have unhealthy habits then it might be time to re-take the diet assessment and come up with solutions to our weight control weight loss barriers. And I have found re-assessing my own diet helpful as well. So I decided it was time to do just that. People often ask me “as a dietitian, what does your diet actually look like, and can you please explain in detail?” So here it is, my plan as well as how I developed my plan. I took my own assessment to develop my plan.
This is what this dietitian’s diet looks like.
So Step-by-Step here is what I did:
Step 1:
I took the “DIY Diet Assessment” located here. In other words, I answered the questions.
Step 2:
After taking the assessment, I discovered my major barriers.
(Below is a picure of a portion of my own assessment. I went through the assessment and circled all my issues. I jotted down my answer with a pencil. Excuse my sloppy handwriting.)
I noticed that my meals and routine varies from day to day. For some meals, I eat by myself. For some meals, I cook for others. Also, we have been known to frequent restaurants on busy nights. With such a varying routine, I needed some tips that would work in every scenario. Eating too much can be an issue in all of these situations so I looked at the “Portion Control” post, the “Calorie Counting” post, and the “Mindful Eating: Step by Step Guide” for possible solutions.
I also noticed that I nibble on my children’s uneaten food, especially in the evening. According to the assessment, if this is an issue, I should look at the “Snacking for Weight Loss” post.
Finally, I noticed that emotional eating is not so much of an issue (except for being tired) BUT I could use a little motivation. So I planned on picking up a few tips from the “Motivating Weight Loss” post.
Step 3:
After I picked which articles would work best for my issues, I needed to narrow down the tips I was going to implement from each blog. This blog contains over 400 tips, tricks, or diets so I should be able to develop a detailed plan that specifically works for me.
(Below is a picture of the printed Portion Control post. After printing the posts which were most benficial for me according to the assessment, I circled the specific tips I wanted to implement).
And here it is…
Disclosure: This site may provide affiliate links. Since this is a post about my actual diet, the affiliate links I share are for products I actually use. (See full disclosure)
My Final Detailed Plan:
First and formost, focus on mindful eating. If I use the Mindful eating techniques, I can easily be satisfied without seconds even if I eat on a smaller plate. When I use Mindful Eating techniques, my 1600-1800 calorie range (which is my individual recommended calorie range) will feel like plenty of food. When I am eating out, mindful eating will also help me feel satisfied and full even after putting much of my food in a box (another tip I decided to implement). When I mindfully eat, I pause before eating to notice my food. I pray and thank God before taking my first sip and bite.When I pause I remind myself to be mindful of God’s presence. Eating becomes an act of worship for me. I remind myself I am taking care of God’s creation (me). I want to glorify God by eating slowly and nourishing the body God made. I remind myself of 1 Corinthians 10:31 which says, “so whether you eat or drink, or whatever you do, do all to the glory of God.” Wow! What a great reminder! 1 Corinthians 6: 19-20 reminds me that my body is a temple of the Holy Spirit and that I should glorify God in my body. When I mindLESSly eat, I miss the opportunity to be in awareness of God’s presence. Finally, I take my first sip of drink and only then begin eating. I eat slowly and notice each bite. I put my fork down and completely chew BEFORE even reaching for my drink. I take a sip of drink, then pick up my fork and prepare my next bite. *Note that when you are use to larger portions, eating a healthier portion may seem small to you; however, take the time to pause before eating and look at your food. As you look, think about how long you are able to enjoy your food when you mindfully eat.When you do this, suddenly the portion looks plentiful.
I eat breakfast AFTER getting my kids off to school. So first thing in the morning, I drink a shake to give me the energy to get the kids ready for school. I sit down and mindfully eat a healthy breakfast after taking the kids to school. Several healthy nutritious shakes are currently on the market. I am currently drinking Beachbody shakes called “Shakeology”. I get my shakes through the the official Beachbody coaching site of Heather Wilson. If you want more information click here. I am so tired in the morning that I just want to grab something nutritous and energizing before I can start my day. These shakes do this for me. They have even helped me cut down on my little vice, diet cokes. I usually don’t use shakes as a meal replacement. Many feel that they need to chew to feel satisfied; therefore, shakes as a replacement meal may not be ideal. This is true for me as well. I mostly drink a shake to get added nutrients and to hold me over until I can sit down and eat breakfast after my children are in school. The only time I drink a shake for a meal is when I have zero time eat. Drinking a nutrient-filled shake is better than skipping a meal.
Like many families, we tend to stick with around 20 of the of the same recipes and only occasionally eat something new. I made a list of these recipes as well as a list of the lunch and snack foods we tend to eat. Then, I made a master grocery list based on this. Following this grocery list when grocery shopping helps me avoid impulse buys.
When grocery shopping and cooking at home, I look for the lower calorie and whole-wheat version of foods.
I also try to purchase mostly healthy snack foods and avoid keeping unhealthy snacks in the house, especially our most tempting unhealthy snacks.
When cooking, I prepare no more than four food items. If you cook too many options, you often eat too much.
I keep gum in front of the snack foods in my pantry. When I feel the urge to mindlessy snack, I grab a low calorie piece of gum instead. This is such a small thing that has had a big impact for me.
I also often spend one day a month cooking and freezing dinners for the whole month. This helps prevent impulse eating out.
I try to drink water before my first bite at every meal. In fact, I will grab a glass of water before I put anything in my mouth to make sure I’m not thirsty instead of hungry. Pausing to drink water before eating also helps us eat mindfully.
I portion control at home by eating on a small plate. I avoid filling my plate with seconds unless I am physically (VS. emotionally) hungry. However, when I mindfully eat, I usually am satisfied without seconds.
When dining out, I usually ask for a box before I finish eating, and put enough food in the box to make the portions left on my plate appropriate. If we pause and truly look at our meals, we can usually tell if our plate looks overfilled or appropriate.
When eating a sandwich at home or out, I will remove one piece of bread, and eat an open face sandwich. This is just one way to reduce calories.
I do a 25-30 minute “Beachbody on Demand” exercise every morning, 6 days a week. Sometimes I will do extra classes at the gym when I can. This was a solution to one of my newer barriers. I love taking classes at my gyms, LA Fitness and B-Fit Studio; however, consistency was becoming an issue. With fitness classes, you have to be available at the exact time the class is scheduled. If I have a doctors appointment, kids camp, a meeting, or anything at the time of the class, then I can’t go. Or if the instructor occasionally has to cancel because, you know, life happens, then I miss my scheduled workout. To combat with this problem, I knew I needed something I could do anytime, but I also knew I am the type of person who needed someone to motivate me and push me. The instructors on beachbody do this for me. I still workout at the gym, but I don’t worry if I can’t get to the class. I count my beachbody video as my workout. The group classes at the gym is just extra and for fun. As I mentioned earlier, I order my Beachbody products through an official Beachbody coach, Heather Wilson. With Beachbody on Demand, I have access to all of those amazing Beachbody exercise programs that you see advertised on TV like P90X, Insanity, 21 Day Fix, Hip Hop Abs, Cize, and more. I have always wanted everyone of them! With Beachbody on Demand, I can get all of them for a year.
Group boards, forums, or challenge groups, are great sources of motivation. In groups, you can support and encourage each other. Health and Fitness Groups give you a place to cheer each other on, share your success stories and weaknesses. We also discuss ideas and recipes. For motivation, I regularly share my successes and challenges with a Beachbody coach and team. A Beachbody coach is really someone who facilitates the conversations and starts the challenge groups. You can also purchase Beachbody products through an official Beachbody coach. Click here for more information.
Remember I also get motivation and insiration by pausing before I eat to remember those awesome Bible verses from 1 Corinthians that I discussed earlier
Social gatherings, I drink a glass of water before eating or drinking anything else and I try to eat mindfully.
How to Mindfully Eat to Lose Weight: A Step by Step Guide
Instead of focusing on restricting foods, when you mindfully eat, you focus on having high quality, relaxed, and pleasurable eating experiences. With Mindful eating, you learn to eat when you are hungry and only when you are truly enjoying your food.
I had a client once tell me that the last bite on her plate always tastes the best because that is the only bite she notices. She then always wants a second helping because she didn’t pay attention while she was eating the first serving! So how do you know if you are mindlessly eating? If you are grabbing bits of food here and there without thinking about your food, you are probably mindlessly eating. Are you scooping up your next bite while you are still chewing your first bite? If so, you are probably mindLESSly eating. If you are a fast eater, then you are probably mindLESSly eating?
So what are the steps to mindfully eating?
(Remember, for every step of the eating process, from preparing, plating, and tasting your food, you should focus on being aware of the moment you are in. Enjoy every moment!
Step 1: Preparing your food
When preparing, focus on the joy of cooking. Notice the colors and smells, and notice the sounds of your food sizzling and the feel of the spoon as you saute’. You may want to save the nibbling until you sit down to eat. You will probably enjoy your food more while sitting at the table.
Step 2: Plating your Food
When plating your food, be conscious of how much you are plating. PAUSE and ask yourself is this a reasonable amount of food? Do not starve yourself. Don’t eat so little at one meal or throughout the day that you binge the next day. Just look and ask yourself is this a reasonable amount of food. Think about a healthy, nourishing plate vs. an over-the-top plate. How does your plate compare?
One technique that may help in combination with mindfully eating is to plate your food on a smaller salad plate.
Before sitting down, PAUSE to make sure you were not mindlessly piling on the food. You will notice pausing is crucial to the mindful eating process.
Step 3: Eating your Food
Remember to sit down and eat from a plate. Before putting a bite in your mouth, PAUSE. Really notice the food. Thank God for this time to enjoy your food. Notice the color, textures, and smells before your first bite. Continue to do this for every bite. Put your fork down between each bite. Prepare the next bite after you have swallowed and taken a sip of drink. Take a sip of drink between each bite. During the meal, PAUSE occasionally to notice if you are full and ask yourself questions. Ask questions like “Am I full?”; “How does this bite taste?”; “Am I enjoying my food?” Asking these questions helps you stay mindfully aware throughout the meal. You will be surprised at how full and satisfied you will start to feel. The key is pausing before you put food into your mouth.
Step 4: Snacking on Food:
Just like with a meal, PAUSE before and during the snack to ask yourself if you are mindfully snacking. Before putting a bite in your mouth, ask yourself “Is this mindLESS eating?” If the answer is ‘yes’, then perhaps you will want to save your food for when you can truly enjoy it.
Examples of mindLESS snacking are during cooking, store samples, social nibbling, dinner clean up, and (my issue) cold toddler leftovers. If the answer is ‘yes, I am mindlessly eating’, then ask yourself why? Are you bored, stressed, or tired and wanting to eat even when you are not physically hungry? Remember, you can learn more about how to mindfully eat in The Nourishing Meal Builder. If you ask yourself the question, “Are you hungry?” and you are hungry, get a plate, sit down, and follow steps 1 through 3.
Step 5: Eating at Restaurants
Ask the waitress for a box as soon as your food arrives. Mindfully, fill the box with food from your plate until your plate looks like an appropriate meal. Remember mindfulness is being aware of what you are doing at each moment. Be aware of what you are leaving on your plate. Then, follow step 3 to eat your food.
Why does Mindfully Eating Work?
By eating this way, you will notice that you are full and satisfied without overeating. You may even notice that you are craving more high quality foods.
Let me put it to you this way. Let’s say you are eating a meal with a big athletic young football player. Of course he will need AND eat much more than most, so he scarfs down three plates full of food in 45 minutes. You use the Mindful eating techniques and only eat one appropriate plate, but it also took you 45 minutes. You chewed slowly and really tasted each and every bite while he gulped down his food.
If you think about it, you had your food in your mouth and were tasting your food the same amount of time as the football player who ate three times as much as you. So you were able to enjoy it for as long as if you had quickly eaten three plates full.
About Lacy Ngo, MS, RDN
Lacy Ngo is a registered dietitian who has experienced the positive effects of mindfulness in her own life. She has also completed mindful eating training and teaches mindful eating classes in her community. Ngo is the author of two faith-based mindfulness and mindful eating books, The Nourishing Meal Builder and Mindfulness in Faith and Freezer Meals.
About 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 busy families can 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 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.
A Step-by-Step Guide to Mindful Eating for weight loss
This article has been updated and was adapted from 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.
is amazing and looks cool too! Just like the other fitbits, you can track your steps, workouts, calorie burn, sleep, recieve call and text notifications, and many more features. This Ionic includes workouts on your writs with step-by step coaching. You can store and play 300+ songs and access your favorite apps! I would LOVE to get this as a Christmas gift (wink, wink to my husband)
kind of blows my mind! This scale syncs stats automatically to your Fitbit!
You just roll the dice to see which workout you will do next. This keeps your exercises interesting, and the dice are easy to carry with you when you are traveling. I would be so happy if someone got me these dice.
. Did you get that! You get to color your own yoga/fitness mat!!!! They have several different prints to choose from.
. My favorite part is the compartment at the bottom where you can carry your dirty shoes separately.
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and 
. This scale not only weighs your food but also calculates the calories, carbs, fiber, sodium, fats, vitamin K and six other nutrients in the amount of food your are weighing!
lets you journal about both!
are so comfy. I feel like they are flattering at the waist too! That is a huge plus in my book. You can get them in all sorts of colors.
helps you target specific muscles!
is technically for wine, but what a great way to keep your water cool and your veggie snacks fresh. You can have healthy snacks wherever you go! I mean, its a cooler…in a purse! How awesome is that!
can help you stay motivated and put a little fun into your health and fitness goals. You can add these fitness charms to a bracelet or necklace!
! They have several other fruit shaped purses as well! What a cute accessory for the health professional or the health conscience.
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.
(The G2 is lower in Sugar than the original Gatorade.)
-add to water.
. This contains both electrolytes and carbohydrates. Drink water with this to rehydrate.
. This plate takes the guesswork out of portioning. You can even use the lid to prevent you from piling the food to high. The lid also makes the plate very portable. You can pack your lunch for work using the portion plate!
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