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.
When you begin a health journey, one of the first questions you need to ask yourself is “where to get reliable nutrition information?” Some of the best resources are often organizational websites like The American Heart Association, or the Heart 2 Heart Foundation, or from websites and books written by a registered dietitian. Here is why…
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Note this is in the United States, some other countries actually use the word nutritionist for what we call a dietitian.
A registered dietitian (RD), also called a registered dietitan nutritionist (RDN), by definition, is considered the expert in the field of nutrition science. The term registered dietitian is regulated much like the terms doctor or lawyer. The terms nutritionist and health coach, however, are not regulated and has a more general meaning. In other words, you are not allowed to call yourself a doctor unless you are a doctor, and you cannot call yourself a registered dietitian unless you have completed all the academic and professional requirements to become one. Whereas legally, anybody can call themselves a nutritionist or health coach.
Dietitians, nutritionist, and health coaches can all bring something to the kitchen table, but you will need to do research to determine what credentials a health coach or nutritionist has. Some health coaches and nutritionist will have some formal training or some type of certifications, while others will not. Dietitians will also have different levels of knowledge and experience, but when you see an RD or RDN beside someone’s name you will know that they have obtained the following education…
Requirements for a Registered Dietitian
So what are the requirements? Is there some kind of certification you need to be a registered dietitians?
While there may be some types of short programs you can take to become a certified nutritionals, it takes years to become a registered dietitian.
To become an Registered Dietitian you must:
Complete a Bachelors Degree at a college accredited by the Commission of Accreditation of Dietetic Education. Some of the required courses generally included are:
Microbiology
Medical Nutrition Therapy
Biology
Chemistry
Organic Chemistry
Anatomy and Physiology
Evidence Base Nutrition
Human Nutrition and Metabolism
Nutrition Counseling
and more
2. Complete 1200 hours of a competitive internship (The internship is usually completed in hospitals, community service agencies, medical clinics, etc)
3. Pass the CDR Exam
Once you have received your Bachelors Degree AND completed the intensive internship program; then, you must take an intensive exam.
4. In addition, by 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do.
5. Throughout their career, registered dietitians must complete Continuing Education Units to keep their registered dietitian credentials and stay up-to-date in nutrition science.
So when you are looking for nutrition information online or in books, you can see why it is a plus when the information comes from a registered dietitian. I want to preface here that just because an RD is considered the expert, doesn’t mean you can’t get great nutrition information and advice from non-dietitians. People who have a passion for nutrition or people who have discovered something that works for them can write insightful nutrition books, and not all dietitians are created equal. What you do know when you see the RD or RDN beside someone’s name is that they have had years of extensive education in nutrition.
Many health and wellness enthusiasts, nutritionist and health coaches have done extensive research on their own and have valuable information, but if you are getting advice from non-dietitians, I would recommend looking for the following:
Are they getting their information from a Registered Dietitian? Are they seeing what multiple registered dietitian have to say about the topic before giving advice?
Do they know when it is time to refer their clients to a registered dietitian? Many informed people have general nutrition knowledge, but when a client or customer needs medical nutrition therapy; then, your client may need a dietitian. Dietitians are trained in nutrition as it relates to diseases, drug-food interactions, tube feeding, enteral nutrition (nutrients through the veins), and various other medical conditions. These topics can get complicated and even be dangerous if incorrect information is given.
For example, someone may tell a client to eat more bananas because bananas are healthy, after all, BUT if a person has kidney failure and is on dialysis, too many bananas could put someone in the hospital or worse!
Lacy Ngo, MS, RDN is a licensed registered dietitian with a Masters of Science in Human Nutrition from Clemson University. Lacy is also the owner of Mindfulness in Faith and Food, LLC and author of several books including The Nourishing Meal Builder.
Registered Dietitians, Nutritionists, and Health Coaches: What are are the differences?
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Evidence-based list of foods that boost mood, reduce anxiety; support the immune system; promote cognitive function,; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list.
Healthy Pesto Salmon Recipe from registered dietitian, Lacy Ngo: Super easy and healthy; packed with antioxidants, omega-3s, fiber, vitamins, and minerals!
What makes this Pesto Salmon Healthy?
First, you get the insanely nutrition pesto! Since this pesto is made with dark leafy greens, nuts, nutritional yeast, seeds, garlic, and extra virgin olive oil, this pesto is full of protein, antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. Then you add the salmon to make the ultimate healthy pesto salmon recipe…
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Then you have the Salmon!
DHA Omega-3, which is the biologically active form of Omega-3, is not found in many foods. That is why salmon is special. Yep, Salmon is a great source of this DHA Omega-3. While some of ALA is converted to DHA and EPA in the body, the amount is low. Therefore, it is beneficial to get DHA Omega-3 in our diets as well.
Lacy Ngo is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. Ngo is also the author of several books including The Nourishing Meal Builder. You can find Lacy Ngo quoted in many media publications, including including Parade Magazine, The Healthy, VeryWell, Eat This, Not That!, and CN2 News.
When you are looking for a healthy option, you usually want the meal to have at least one of the follow nutrients: antioxidants, omega-3s, monounsaturated fat, fiber, vitamins, and minerals. This healthy pesto recipe contains ALL of these!
Here is the nutrient breakdown for this powerful pesto.
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Dark Leafy Greens
You will notice one of the ingredients is dark leafy greens. It doesn’t matter which kind; in fact, I recommend using a variety of greens. Dark leafy greens contain Herculean antioxidants. These anti-inflammatory antioxidants have been shown to reduce the risk of chronic diseases, cancer, Alzheimer’s, and dementia; promote brain function; support the immune system, and even help with mood and mood disorders. Dark leafy greens area also great sources of crucial vitamins, minerals and fiber.
In the picture and video in this post, I used a combination of kale and spinach.
Nuts
Again, I didn’t specify which nuts because a variety of nuts is beneficial to our bodies. Nuts contain healthy fats, polyphenol antioxidants, and fiber. For this recipe, I used walnuts. Walnuts are a good source of ALA Omega-3s as well.
Nutritional Yeast
Nutritional Yeast not only adds a nice cheesy flavor to this recipe, but also contributes many beneficial nutrients. It contains antioxidants and vitamin B12 and is a complete protein. Nutritional yeast is a good source of Beta Glucan fiber as well. Both, protein and fiber are super filling. Beta glucan may offer protection against heart disease and some forms of cancer, and according to research, may even help reduce symptoms of seasonal allergies.
Seeds (Flaxseed, Chia Seed, Hemp Seed)
These three seeds are packed with nutrients like fiber, ALA Omega-3, antioxidants, protein, and many vitamins and minerals. So, we have, yet again, another great source of protein and fiber! Did you notice this recipe has four great sources of fiber! Talk about one filling Pesto sauce! I quickly feel full and satisfied whenever I eat this Healthy Pesto!
Garlic
Garlic is a great good source of vitamin C, Vitamin B6, Manganese, and Selenium. This flavorful herb is also a prebiotic. A prebiotic promotes a healthy gut by feeding the good bacteria in your GI tract. Garlic also promotes a healthy immune system and may even have anti-viral properties.
Extra Virgin Olive Oil
EVOO is an excellent source of a healthy monounsaturated fats called oleic acid as well as antioxidants. EVOO also contains another healthy nutrient we talked about earlier, Omega-3s.
2 cups of Dark Leafy Greens, washed (Ex. Spinach, Kale, Arugula, Mustard Greens, Collard Greens, Turnip Greens)
1/3 cup of Basil
1/3 cup of nuts (Ex. Walnuts, Almonds, Pistachios, Cashews, Pine)
¼ cup of seeds (Ex. Flaxseed, Chia Seed, Hemp Seed)
½ cup of grated Parmesan
¼ cup of Nutritional Yeast
2 cloves of fresh garlic
½ cup of olive oil
1 tsp of lemon juice
¼ tsp of salt
¼ tsp of black pepper
Instructions:
Combine all of the ingredients in a food processor.
Blend the ingredients until the consistency is creamy. If the sauce is not “liquid” enough, you can add more extra virgin olive oil.
Eat the pesto warm. Heat the sauce on medium heat for about 2 minute or until it is warm, either in the microwave (in a microwave safe bowl) or in a pan on the stovetop. Be sure to stir continuously if you are heating the pesto on the stovetop.
Use this healthy pesto recipe on top of pasta, pizza, chicken, or salmon. You can even eat it as a dip with chips or crackers or add it to a grilled cheese sandwich.
Healthy Pesto Recipe: Nutrient-Packed Power Pesto; Perfect on pizza, in pasta, on salmon, or as a dip.
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. 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 one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. 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.
Like many dietitians, I have a passion to share and encourage others through nutrition. One way I get to do this is as a hospice dietitian at Hospice & Community Care in Rock Hill, SC. One of my jobs as a dietitian for Hospice & Community Care is to provide information and encouragement on their blog. I recently wrote a 4-part blog series called “Nutrition for Caregivers.”
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In this series learn how food can nourish you not only physically, but also mentally and perhaps even spiritually. Food can also help caregivers by providing much needed energy; helping with sleep; supporting the immune system; and even helping with mood.
Below are the links to each part of this series. I hope that you will find these tips helpful at least in a small way in these tough times.
Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. 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 one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. 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.
Maybe you are tired of feeling hung-over after a night of drinking, or maybe you are trying to live a healthier life. Or perhaps you want to feel relaxed without feeling sloppy or impaired. Whatever the reason, you want a drink that can give you that “carefree feeling” of relaxation, without the unhealthy and unpleasant side effects of alcohol. But are there healthy non-alcoholic drinks that actually help you unwind?
The Answer…studies say, perhaps.
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Lacy Ngo, MS, RDN is a registered dietitian and owner of Mindfulness in Faith and Food, LLC. 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 one of the top experts in faith-based mindfulness and nutrition and also the author of several books including, Mindfulness in Faith and Freezer Meals, The Nourishing Meal Builder, and Faith, Mindfulness, & Nutrition. 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.
The Best Non-alcoholic drinks that May Help You Unwind and Feel Relaxed According to a Registered Dietitian
Here are the Top Non-alcohol Drinks That May Help Take the Edge Off:
1. Green Tea
Studies show that diets high in polyphenol antioxidants can be helpful when it comes to mood, and Green tea, specifically, (a good source of polyphenols) has been associated with a decrease in the prevalence of depression. In fact, individuals who drank 4 cups or more per day had a 51% lower prevalence of depression compared to those who drank 1 cup or less per day. Green tea also contains L-theanine. Studies show that the EGCG and L-Theanine may help relax the brain without making you feel drowsy. So Instead of a nightly cocktail to help you unwind, try a nightly cup of green tea.
Studies show that a diet rich in antioxidants may help your mood overtime, and one study suggests that consuming antioxidants may improve your mood immediately. In this study, children and young adults were given a flavonoid-rich blueberry drink. Their moods were assessed before and after the drink. The participants reported a more positive mood after the drink. Although these results are interesting, this study had some weaknesses, therefore more research is needed to determine if antioxidants can improve moods this quickly.
3. Non-alcoholic Kombucha
The antioxidants and probiotics in kombucha may play a role in helping you wind down after a long stressful day.
We discussed earlier what the research says about antioxidant and mood, but what does the research say about probiotics?
According to The Yale Journal of Biology and Medicine, poor gut health may have a negative impact on mood and may increase the symptoms of depression and anxiety. Although more studies are needed, probiotics are thought to improve gut health, and in a randomized, double-blinded, placebo-controlled trials, probiotics, especially Lactobacillus and Bifidunactera, significantly reduced symptoms of depression, anxiety, and stress.
We have established that poor gut health has been linked to poor mood and that antioxidants and probiotics may help balance out the gut. Fortunately you can get both antioxidants and probiotics in fun fortified waters. Karma is one example of a tasty probiotic drink. This probiotic drinks contain antioxidants and several vitamins. Karma also brings a little fun to your drinking experience. To mix the drink, you get to push a little button on the top and watch the flavored probiotic powder pour into the bottle. How fun is that!?!?
Dark chocolate is not only delicious but also rich in antioxidants and serotonin. According to research, dark chocolate may even act as an antidepressant. Plus, the warmth of hot chocolate has a soothing, calming effect.
Unlike THC, CBD is the part of the Hemp plant that is not intoxicating and will not get you “high.” CBD may have anti-anxiety and anti-inflammatory properties, and according to a double-blinded, placebo-controlled human study, CBD may reduce anxiety during stressful situations like public speaking. Also, according to a mice study, CBD also may have antidepressant-like effects. A word of caution, however, some CBD products may have trace amounts of THC, and although this trace amount is not thought to affect you, in rare cases it could still show up on a drug test. CBD is considered a supplement; therefore, you should discuss CBD with your doctor before consuming CBD.
7. Chamomile Tea
Studies have shown that people with general anxiety disorder or depression experienced significantly less symptoms of anxiety after consuming chamomile. Like hot chocolate and green tea, the warmth of the cup in your hands as well as the steam of the hot tea may also produce a feeling of calm.
People have sometimes reported using alcohol to help them sleep, but there may be a healthier drink for the job. Cherry juice is a good source of melatonin, and according to studies, the melatonin in cherry juice may improve sleep.
9. Non-alcoholic Mocktails with Mood-enhancing Supplements
Sometimes it’s the atmosphere or environment that helps us unwind. So, drinking something that taste like a cocktail in a fun glass may help you feel relaxed, regardless of the ingredients. But these popular mocktails offer something more. They not only look like a cocktail, but also contain supplements that are meant to help you unwind and relax. But are they safe and do they work?
Are Non-alcoholic Mocktails Safe?
First let’s talk about safety. When it comes to supplements, I take a more cautious approach, whereas, with food, I take a more optimistic approach. For example, if the studies are few and even conflicting that a certain food may help with mood, I say, why not add it to your diet if it is generally healthy, and it may just help your mood as well. Supplements, however, may have adverse interaction to medication, medical conditions, and other supplements. Supplements are also expensive and can even be toxic when consumed in excess. It should also be noted that nutritional supplements are not well regulated, and quality can vary among brands.
For these reasons you should discuss these supplements with your doctor or dietitian before trying them. Your doctor or dietitian will be able to assess your medical history to determine if you are at risk for adverse effects. Most of these supplement-containing mocktails are not recommended for those pregnant, breastfeeding, or under the age of 18. These Mood-boosting Mocktails should not be consumed with alcohol or with other mood-altering substances, and they should not be taken with certain medications like Coumadin, MAO inhibitors, antidepressants, or SSRIs.
The good news is that the supplement doses in these mocktails are usually small; therefore, the risk of overdoing them is unlikely as long as you stay under the recommended serving. You can find the recommended servings on the individual brand’s websites. For example, Kin Eurpohoics states on their site that you should not exceed 4 servings within 24 hours. People with a history of alcoholism should also avoid these products that look and taste like alcohol as they can be triggering.
So are these Non-alcoholic Mocktails Healthier than Alcohol?
People often choose to consume these mocktails because they do not want to drink alcohol, but are these mocktails a better choice? That depends on the individual, but in some cases Mocktails may be the better option. Alcohol is a toxin that can impair your judgement and when consumed in excess can cause organ damage. Alcohol disrupts sleep and gut balance and can leave you feeling hungover the next day. Mocktails are designed to help you relax without the disadvantages of alcohol.
But Do These Non-alcoholic Mocktails Work? What Does the Research Say?
I looked up the most common ingredients in many of these mocktails and found some promising mood-lifting evidence for the following ingredients: Holy Basil, Rhodiala, Turmeric, Ashwagandha, L-theanine, passionflower, 5-HPT, and Lemon Balm. Most of these ingredients appear safe when take short-term; however, there is not enough evidence to know if long-term use is safe. In rare cases, long-term use of Ashwagandha has been linked to liver problems, and in rare cases, 5-HPT has been linked to a condition called EMS (eosinophilia-myalgia syndrome). EMS is a condition that causes muscle tenderness and blood abnormalities. As of now, it is unknown as to whether 5-HPT causes EMS or if a contaminant in some supplements (not these particular products) caused it. Until more is known, you should use caution when trying to decide to take 5-HTP. Passionflower, in large doses, may cause drowsiness, dizziness, and confusion.
Dietitian Approved Healthiest Restaurants in Rock Hill, South Carolina
I don’t know about you, but I don’t want a list of the Best restaurants options in Rock Hill based merely on health. This dietitian foodie and Rock Hill local wants a list of the top healthiest restaurants based on TASTE! And that is what we have here, a list of the healthiest and tastiest restaurants in Rock Hill.
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More and more we are discovering the importance of focusing on eating foods that benefit us instead of focusing on how many calories the meal contains. Because of this, I developed this list using two criteria. The food had to taste good and provide ingredients that nourishing my body. That’s it.
Who Made the Cut? Here are the Top Healthiest Restaurants in Rock Hill, SC
1. Showmars
This is my number one! Why? Because they have the most variety when it comes to healthy options. I love their perfectly seasoned salmon, and the Mediterranean veggie platter. They also have a variety of salads and grilled chicken platters and wraps. You can read their full menu here.
Fresh Vibes is THE best drive-thru when it comes to healthy options. The menu at this locally owned restaurant is full of nourishing fruit and vegetable juices as well as plant-based wraps, sandwiches, and salads. My personal favorites are the Fresh Vibes avocado wrap and the Black Bean burger wrap. You can learn more about all of their options on their website.
Fresh Vibes Plant Based Wraps
3. Nature’s Table
The calming décor of this fast-casual dining restaurant provides the perfect backdrop for mindful and nourishing eating. As for food, where do I begin? Natures Table has it all: Wraps, sandwiches, salads, soups, protein bowls, smoothies, and acai bowls. You can definitely leave Natures Table feeling nourished and refreshed. My favorite is the Chipotle Chicken Power Bowls. You can view their full menu here.
4. Earth Fare
I know, I know, Earth Fare is technically a grocery store, but their deli and buffet bar are full of healthy o AND delicious options. Honestly, they have more healthy options than I can list here. From salmon fillet and sautéed veggies to salads and wraps, Earth Fare has something for everyone! Learn more about Earth Fare here.
The Top Healthiest and Tastiest Restaurants in Rock Hill, South Carolina According to Local Dietitian
5. Burgers and Barley
Famous for their burgers, you may be surprised to discover Burgers and Barley made this list because of their outstanding plant-based options. The 1889 salad with all of the colorful kale, spinach, tomato, red onions, sunflower seeds, and avocado is a must try. If you are in the mood for a burger, then you can’t go wrong with the outstanding black-bean and quinoa burger paired with a side salad. Click here to view their menu.
6. Kounter
When you are looking for some unique and beautifully plated meals, Kounter is the place to go. My favorite nourishing options include the Beet Down salad, the Southwest Salmon Salad, and the Roasted Brussels. Visit Kounter’s Website to learn more about their unique offerings.
7. Salsarita’s
With plenty of vegetables, brown rice, grilled chicken, and even Boca veggie crumbles, it’s easy to build a healthy and flavorful bowl at Salsarita’s. Salsarita’s is a perfect quick stop on busy weeknights. You can check out their website for a full list of their nourishing topping options.
8. Sweet Tea Café’
Sweet Tea Café’ has something for everyone, including those looking for a nourishing option. My personal favorites are their Southwest Chipotle Salad and their savory grilled vegetables. In fact, I would rank their vegetables the best vegetable side I have ever tasted. They aren’t your normal vegetable mix. One side of vegetables includes mushrooms, squash, asparagus, zucchini, broccoli, onion, peppers, and Brussel Sprouts. Now that is what I call a vegetable mix! You can find their menu options on their Facebook page, @SweetTeaCafe
Sweet Tea Cafe’
9.Red Bowl
I love Red Bowl because they have brown rice as an option. I also love their chicken lettuce wraps, miso soup, and their steamed veggies and chicken. They also have several veggie options including stir-fry spinach with garlic and steamed veggies.
10. The Roasting Company
Roasted chicken served anyway you can imagine, and fantastic vegetable sides makes this restaurant an easy choice. The vegetable plate is a popular option here, and when I visit, the perfectly seasoned sautéed vegetables are a must! You can view all of their side options on their full menu.
11. Southern Salad & Sandwich Co.
With salad in their name, you might expect Southern Salads to know how to do a salad right…and they do…oh how they do! The Harvest salad stands out with its chopped pecans, cranraisins, grapes, and sliced apples. Some of my other favorites are the grilled chicken sandwich on wheat bread and the grilled chicken wraps. Check out their full menu.
12. El Cancun
Okay, so it might be hard not to go a little crazy on the chips and salsa, but if you can mindfully enjoy the chips AND choose one of their fantastic nourishing entrees, then you can seriously get your nourishment on at El Cancun. The highlights include the Burrito Migentry which is a veggie burrito LOADED with veggies like carrots, squash, broccoli, onions, bell peppers, tomatoes, zucchini, and mushrooms. The popular ACP is also packed with more veggies than the ACP’s at many other Mexican restaurants I have tried. If you are craving fish, the grilled tilapia fillet will not disappoint.
13. Olive Garden
Herb Grilled Salmon with roasted veggies is my top pick here, but I also love their salad and Minestrone Soup. Although the menu changes, Olive Garden usually has fantastic grilled chicken and grilled fish options as well as whole grain pasta and nicely seasoned vegetable sides.
14. Taco Bell
I wanted to include at least a couple of fast-food restaurants because let’s face it, sometimes we only have time to grab something at the drive thru window. Thanks to their Power Bowl, Taco bell comes in the lead with one of the tastiest options you can get at a drive thru.
15. Chick-fil-a
Chick-fil-a is another one of my favorites when it comes to restaurants with a drive-thru window. Chick-fil-a’s healthy standouts include their grilled chicken sandwiches and grilled chicken nuggets with a side of chicken tortilla soup or a Kale crunch salad.
16. McAlister’s Deli
McAlister’s Deli is full of many tasty healthy options. The veggie sandwich, veggie chili, chicken tortilla soup, southwest chicken and avocado salad, and the Savannah Chicken Salad are some of my top choices.
McAlister’s Soup and Salad
17. Chili’s
For me, the standouts are the Grilled Salmon and the Margarita Grilled Chicken with a grilled vegetable side. This is another restaurant that knows how to season their vegetables to perfection.
And that is this local dietitian foodie’s top healthy local restaurant options. Did your favorite restaurant make the list?
18. Jasmine’s Mediterranean Grill
Jasmine’s has some of the best hummus I have ever tasted. This hummus alone could put Jasmine’s on the list, but this delicious restaurant also has tasty Fatush salad and a comforting lentil soup. You can find a list of their other delicious menu items here.
What are your Picks? Which restaurants would you pick as the Top Tastiest and Healthiest Restaurants in Rock Hill, SC
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Y’all!!! THIS is THE NUTRITION bundle. This bundle ONLY includes nutrition products that were created by registered dietitian!!! Why is this a huge deal?
Because dietitians, by definition, are considered THE expert in the field of nutrition science and must go through years of education to become a licensed registered dietitian.
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The Essential Nutrition Toolkit bundle ONLY includes nutrition products that were created by registered dietitian. Get 57 products at a 95% discount!
Requirements for Registered Dietitians
So what are the requirements? Is there some kind of certification you need to be a registered dietitians?
Actually, you cannot just get a certification to become a registered dietitian. Whereas there might be certifications available for nutritionists.
To become an RD you must:
Complete a Bachelors Degree at a college accredited by the Commission of Accreditation of Dietetic Education. Some of the required courses generally included are:
Microbiology
Medical Nutrition Therapy
Biology
Chemistry
Organic Chemistry
Anatomy and Physiology
Evidence Base Nutrition
Human Nutrition and Metabolism
Nutrition Counseling
and more
2. Complete 1200 hours of a competitive internship (The internship is usually completed in hospitals, community service agencies, medical clinics, etc)
3. Pass the CDR Exam
Just like a lawyer can’t practice law without passing an exam, an RD cannot become a registered dietitian without passing the CDR.
4. In addition, by 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do.
5. Complete Continuing Education Units throughout their career to keep their registered dietitian credentials.
So you can see why finding health and nutrition books written by a registered dietitian is a big plus. That doesn’t mean that non-RDs can’t be knowledgeable in nutrition; however, it’s hard to know who is knowledgeable and who is not. Even doctor’s may or may not have extensive nutrition knowledge because nutrition was not the focus of their education. In fact, doctors come to dietitians for patient nutrition recommendation in hospitals and medical facilities.
The bottom line is when you purchase nutrition books and products from a registered dietitian you KNOW you are getting a nutrition product from someone who does have the extensive educational background in human nutrition science.
The Essential Nutrition Toolkit bundle ONLY includes nutrition products that were created by registered dietitian. Get 57 products at a 95% discount!
So Getting a Nutrition Bundle of Products Written Exclusively by Dietitians is a HUGE DEAL!
With the Essential Nutrition Toolkit Bundle, you get $1000+ worth of e-books and e-products for $49! With this bundle you get 50+ e-products which include 19 e-books, 16 recipe e-books and meal plans, 9 e-courses, 9 printables for only $$49. That is 95% in savings! So if you are interested in nutrition and healthy cooking it’s a good idea to snatch this bundle up, especially since this bundle is only offered for a short period of time. In fact, the Nutrition Toolkit Bundle is only available from January 1, 2021 until January 7, 2021.
What is Included?
The Essential Nutrition Toolkit bundle ONLY includes nutrition products that were created by registered dietitian. Get 57 products at a 95% discount!
BONUS!!!
If you purchase The Essential Nutrition Toolkit Bundle using my affiliate link, you will get a free copy of one of our other popular books AND you can also get two personalized email consults from me! To redeem this bonus, simply email me a picture of your bundle purchase confirmation email. You can email me at ngolacy@gmail.com.
The Essential Nutrition Toolkit bundle ONLY includes nutrition products that were created by registered dietitian. Get 57 products at a 95% discount!
“Mindfulness in Faith and Freezer Meals” was selected for The Nutrition Toolkit Bundle!
So what makes Mindfulness in Faith and Freezer Meals so appealing? Well, in it, you learn how to cook once a month to eat healthy everyday!!!
About Mindfulness in Faith and Freezer Meals
This book provides a step-by-step guide, recipes, and grocery lists. Everything you need to efficiently cook a month of breakfast, lunch, and dinner recipes in one day, and learn how to truly ENJOY your food through faith-based mindfulness. This ebook is perfect for busy families who want to have more free time, decrease their grocery bill, & reduce the stress of cooking. Take away the mental load of planning and cooking a healthy meal everyday.
Some days are just too chaotic, and you just need something quick to eat. Yet, you still want to eat foods that nourish your body and promote wellness for your mind, body, and spirit. Fortunately, convenient frozen dinners that are ALSO nourishing are getting easier and easier to find, and we are sharing our favorites here!
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The Healthiest Packaged Frozen Dinners According to Dietitians
Sweet Earth Enlightened
“This might be one of my favorites! With nourishing ingredients like quinoa, kale, chickpeas, and brown rice, what is not to love about these plant-based meals! Their meals are full of nourishing nutrients like protein, vitamins, probiotics, healthy fats, and fibers.”
These dietitian-approved meals are delivered straight to your door. “They use minimally processed ingredients and are low in sugar, sodium and saturated fat. They also have a color coded system that allows customers to view which foods should be eaten more often than others. (Red dot foods indicate that they should be eaten in moderation, for example.)”
“Healthy choice has really upped their game in the past few years with products like Power Bowls and Simply Steamers. Their Power Bowls and Simply Steamers are full of vegetables, whole grains, protein, and fiber. All are ingredients that will nourish your mind, body, and soul.”
“Daily Harvest offers frozen meals made with simple ingredients delivered right to your doorstep. Plus they have something for every time of day from smoothies to flatbreads to ice cream. They truly marry taste & nourishment.”
Studies show that following a plant-based diet has a multitude of health benefits. That is why I love when I find convenient plant-based products like the Kashi Plant-powered Bowls. Some of their wholesome bowls include:
Creamy Cashew Noodle Bowl made with whole grain buckwheat noodles and vegetable
Sweet Potato Quinoa Bowl made with quinoa, brown rice, and lots of vegetables like sweet potatoes and kale
Chimichurri Quinoa Bowl made with lentils, quinoa and a colorful blend of vegetables
Black Bean Mango Bowl made with a seven grain pilaf, black beans as well as other healthy vegetables
This article is written by Lacy Ngo, a registered dietitian and top expert in faith-based mindfulness and nutrition.It has been updated and is adapted from my book, 18 Weeks to a Healthier, Happier, Most Purposeful Life
The Weight Obsessing Began
It all started in middle school when I was teased for being heavier. Fueled by embarrassment, I lost weight, but in the process became weight obsessed. Since weight was so important to me, I thought I needed to help others lose weight too. So I decided to get my degree in human nutrition. I completed, both, my undergrad and masters in human nutrition, and learned that food can do amazing things for us and that health wasn’t all about weight loss. Yet I was still weight obsessed. Now with a degree in tow, I knew all the things food could do for us AND the best evidence-based weight loss practices. As you can guess, I focused on the latter.
Learn from Lacy Ngo, MS, RDN, a Registered Dietitian and Top Expert in Faith-Based Mindfulness and Nutrition, How to Incorporate Christian Mindfulness and Nutrition into your Life
Mindful Eating Changed my Focus
Later I started reading about an up and coming technique in our field called mindful eating. This technique intrigued me. You mean I don’t have to follow all of these food rule or keep up the willpower? I liked what I read about mindful eating so I decided to get some of my required continuing education units by taking a “Mindful Eating for Dietitians” course.
What’s Not to Love!
I loved everything about mindful eating! No willpower needed, and no food was off limits. I could just enjoy my food. Yet, mindful eating is about much more than just slowly eating whatever you want. Mindful eating is about pausing before each bite AND about listening to your body and pausing before making food choices. Mindful eating is about learning what the science says about food and about noticing how your body reacts when you apply that science to your eating. You know, it’s about focusing on the other things food can do for you other than just weight.
Yes, we can eat that cheeseburger and fries, but we can also notice that if we eat a cheeseburger and fries two days in a row, our body doesn’t feel as good. Mindful eating is also about making mindful choices; therefore, knowing what the science says happens to our bodies if I eat a cheeseburger and fries everyday is important as well. In other words, because of mindful eating and my nutrition knowledge, I am going to mindfully choose to eat foods that help my body feel good on most days.
Adding Faith to Mindful Eating
Remember one of the biggest components of mindful eating is the pause, and since I am a person of faith, I naturally incorporated my faith into my mindful eating pause. When I paused and looked at my food, I automatically began to thank God for the miracle of food. During the pause, I began to realize how big of a miracle food was. Our body can’t thrive on its own; it needs certain things to thrive. And miraculously we can get these things that help our mood, brain, and energy levels straight out of the ground!
Mindful Eating Changed my Health
I never could have imagined how much faith-based mindfulness would impact my health, but, wow, did it ever!
My mood improved, my asthma and seasonal allergies improved (Did you know that research shows that nutrition can even impact seasonal allergies?), and ironically I even lost weight even though I was no longer focusing on weight.
Mindful Eating Evolved to Mindful Living
But something else happened as well. I noticed how much pausing before eating helped me nutritionally, and I started to think, “hmm, what if I incorporated aspects of faith-based mindful eating into my whole life?” So I decided to start pausing and praying before entering any new environment. I paused and prayed before going into my children’s school, or the grocery store, or the bank.. and when I entered that bank, I focused on those surroundings and the people in the bank. These people in this bank are the people God put into my life in this very moment, and I want to be present with them and love them. You know, the Bible encourages us to continuously pray, and I felt like pausing and praying before entering a new place, was a way for me to continuously pray.
Mindful Living Lead to More Goose-Bump Moments
The story doesn’t end there…
When I started adding this mindful prayer before entering any new place, something surprisingly wonderful happened. I started noticing God more and experiencing amazing goose-bump moments all over the place (all because I was taking the time to notice God and God’s presence)! I began to have all of these “gives-you-chills” stories share. And I did! Every time I would share a story, people reacted in awe, often times showing me the chills on their arms.
How to Add Faith-based Mindful Living and Mindful Eating into Your Life
What Is Faith-Based Mindfulness and Nutrition, What are the Benefits, and How Do I Incorporate It into my Life?
*This is a sneak peek into the book 18 Weeks to a Healthier, Happier, More Purposeful Life. 18 Weeks to a Healthier, Happier, More Purposeful Life 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.
Mindfulness can help with our moods, behaviors, and even our health as well! The benefits of mindfulness cannot be overstated.
Faith-Based Mindfulness and Nutrition: A basics overview from a faith-based mindfulness dietitian; What is it, What are the benefits, and how do I incorporate it into my life?
This may site contains affiliate links (See full disclosure here.)
The Benefits of Mindfulness
In fact, mindfulness techniques are so beneficial that some schools have even started implementing mindfulness programs. Although more research is needed, current research indicates that implementing mindfulness programs in schools may improve social behaviors, mood, stress levels, and even academic performance and test scores. Schools are even reporting less suspensions, detentions, violent incidences, principal visits, bullying, and classroom disruptions since incorporating mindfulness programs!
If you think about it, these results make since, don’t they? Practicing mindfulness techniques can relieve stress and help us have better self-control. When we have less stress and learn to have more self-control, we tend to make better choices. Less ideal choices can sometimes cause even more stress, which brings us full circle. Furthermore, aren’t we better able to focus and learn when our brains are calm verses stressed? Mindfulness can help with stress and promote a more positive outlook on life. Less stress and more positivity promotes better health. It’s all beautifully related.
So, you can see how mindfulness activities can be so impactful, but, of course, for me, the most profound impact happens when I combine faith and mindfulness.
The Benefits of Faith-Based Mindfulness
Remember, one aspect of mindfulness is about focusing on being present. But with faith-based mindfulness, you are focusing on how God is present with you in that very moment, and while focusing on God’s presence you get to notice all the gifts from God and the beautiful little things in God’s world.
This is why Mindful Living (and mindful eating is a part of mindful living) can help you live your healthiest, happiest most purposeful life. I know, these are big words, but hear me out.
What do you want your life to look like? What about your children’s lives? Are there things you would change? What does YOUR healthiest, happiest, and most meaningful life look like? These are some of life’s biggest questions. How do we attempt to answer them?
I am a list person, so when I am asked this question, my immediate impulse is to make a list.
Sooo here is my list (Does your list look similar to mine?):
1.My greatest desire is to glorify God in all that I do. I want to show God’s love through kindness and giving. My prayer is that I listen for God’s guidance in every situation because when I listen to God, amazing things happen, and I WANT TO BE AMAZED!!!
2. I wish to have a peaceful and positive life and a grateful attitude. I want to enjoy the little moments by taking the time to notice God’s world and soak it up!
3. We humans seem to have a natural desire to work and create. We want to have meaning and purpose in our lives. This is true for me too. In my ideal life, I want to learn, grow, and work. I want to create something new, and in some small way make the world better. I want to challenge my mind through reading and learning from God and others, and I want to challenge my body through physical activity.
4. Just as I desire to work, grow, and be challenged, I equally want to have time to rest, relax, and play. Sometimes finding the time to relax is the most difficult challenge in life, and yet so important for our health and our ability to serve God and others.
5. In a nutshell, when I think about how I want to be described, I think of these words: kind and thoughtful; full of energy and light; a pleasure to be around; loyal and helpful. So trying each day to be a person with these characteristics is a life goal.
What Do We Want for Our Children?
Of course, I want these things, even more for my children. One of my greatest joys is watching my children as they feel God’s presence. They look so peaceful and content. My 2nd greatest joy is seeing my children show kindness to others, and my third greatest joy is witnessing my children living in the moment and appreciating the little things. So if we want this for our children, shouldn’t we want this for ourselves?
We may all have different wishes and desires, but when we break them down, I’m guessing that for people of faith, this list is at the heart of most of our desires.
But how do we become this person and live this healthy, happy, purposeful life? Faith-based mindfulness helps me fulfill that list like nothing else.
Here is how my life has been transformed through faith-based mindfulness:
I listen to God more and (like the mindfulness techniques), listening to God helps me make better choices. I’m not letting negative emotions take control of my actions. (At least not as often, anyway)
Now I am more at peace and comforted because I am noticing God is with me everywhere.
I get to have more goose-bump-“I’m awe struck” moments because when I intentionally focus on God in the present moment, I actually see what God is doing in my life and the lives of others around me. By focusing on God in the present moment, I get to experience the feeling of amazement more often, and I WANT TO BE AMAZED!!! (Don’t we all want to be beautifully amazed?)
Do you see how all of these benefits relate back to the goals I had listed above?
The Benefits of Faith-Based Mindful Eating
When you mindfully eat, you get to experience ALL these faith-based mindfulness benefits and more. Mindful eating gives us the opportunity to focus on God’s presence, feel gratitude for God’s gift of food, and rest our brain! We get to have mini-mindfulness moments with God EVERY. TIME. WE. EAT!
With mindful breathing, we are pausing and centering out minds on one thing- breathing. When we are mindfully eating, we are still pausing and centering our brain on one thing, but this time that one thing is eating. With faith-based mindful eating, we are resting our brain by focusing on God and the food God provided.
Like the mindfulness practices above, mindful eating is a stress reliever. Have you ever noticed, we don’t seem to think or react as well on our feet when under stress. Also stress can cause weight gain so this is yet another way mindful eating helps with weight loss.
Promotes Gut Health andMay Reduce the Risk of Many Chronic Conditions:
Mindful eating can aid in digestion. How? When you mindfully eat, you take your time chewing your food. Chewing thoroughly gives your stomach enzymes more surface area to do their work, which again promotes healthy digestion and absorption. Because mindful eating helps relieve stress and promotes healthy digestion and absorption, mindful eating promotes a healthy gut. Poor gut health is related to inflammation and reduced immune function. Gut health, inflammation and immunity are all linked to many conditions including IBS, Crohn’s, Autoimmune Disease, Alzheimer’s, heart disease, stroke, brain function and focus, mood and even depression and anxiety, to name a few.
So, anything that promotes a healthy gut is something worth looking into in my book. (Fortunately, a mindful eating guide IS included in my books!)
Weight Loss:
Just to recap, I don’t want to focus too much on this because different sizes can be healthy. Some people are naturally smaller and some naturally weigh more. We have different builds and genetics. Plus, other things like medications, medical conditions, and even uncontrollable seasons in life can affect weight. I also don’t want you to feel that wanting to lose weight is somehow wrong. You may want to see if weight loss will help you have more energy or help with a medical condition. Maybe you feel like you could keep up with your children more if you carried less weight or maybe you want to see if weight loss can help with joint pain. There are reasons you may desire weight loss, and fortunately mindful eating can help with weight loss while also helping you stop that food obsessing often associated with dieting. Mindful eating helps you feel full and notice your hunger/satiety cues. Moreover, the desire to binge decreases because you are actually enjoying your food ALL THE TIME.
A Note on Weight Loss from a Dietitian Who Lost 50 Pounds After She Stopped Focusing on Weight and Started focusing on Faith-based Mindfulness and Nutrition
“I find myself conflicted as I try to figure out the best way to promote the lifestyle approach I discuss in my books. You see, I am an advocate for focusing on nourishing your body while enjoying your food INSTEAD of focusing on weight loss. (The fact is health comes in different sizes.) And yet the irony is I lost over 50 pounds when I stopped thinking about weight. (I have not weighed myself in years, and I only found out about the weight loss after hearing the news at a doctor’s visit).
So when I promote my approach to health, I hesitate to show pictures of how my weight has changed, and yet since I KNOW weight loss is a benefit of this faith-based mindfulness approach, and I know this approach can and has helped others who want to lose weight, I hesitate NOT to share this weight loss benefit. So I decided to share, but I encourage you to remember, this is currently my weight, but it won’t stay exactly the same. My size and shape will change and fluctuate, and that is normal. The important thins is to continue to focus on nourishing your body and enjoying your food” -Lacy Ngo, MS, RDN
How Does Nutrition Help us Live Our Healthiest, Happiest, Most Purposeful Life?
Eating nourishing foods from God’s earth feeds my mind, body, and soul so that I can feel my best and have energy to seize the day, which helps me live out the goals of my life that I listed earlier.
Nourishing Foods:
Promote health and provide energy to serve God and others.
Fuel our minds to learn and grow.
Promote a positive mood and self control. Although we should try to show kindness no matter what is going on in our lives; spreading kindness is so much easier when we aren’t hurting inside ourselves. This is 100% true for me.
More Benefits of Nourishing Foods
You see, nourishing foods help our mind stay sharp, provide energy, and promote a positive mood, all of which are beneficial in regards to living our healthies, happiest, most purposeful life.
Our bodies are not made to work all on it’s own. God provided what we need to survive AND thrive, and it comes straight from the ground of our earth: Delicious food! (Side note, this is why we humans need to do a better job getting food, this amazing gift from God, to all our brothers and sisters all over the world.)
I have learned to judge people less and less based on their actions. Maybe they have had a hard day, or they have experienced hardships for years that we can’t even imagine; maybe they have chemical imbalances or a medical condition and don’t have control over how they are feeling or acting, or maybe they are just hangry in more ways that one. Or maybe they currently have nutrient deficiencies that are causing them to feel negative and lash out. Maybe their brains are craving nutrients that promote optimal cognitive function and mood. Food can truly have an impact on how we feel, think, and act.
What’s Next?
Where do you go from here? Well, I want to offer you several free downloads that help you get started on your faith-based mindfulness and nutrition journey. You can download them here.
Evidence-based list of foods that boost mood, reduce anxiety; support the immune system; promote cognitive function,; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list.
The 18-week journey: This journey will provide small, simple challenges each week to produce the biggest impact on your health, mood, and life.
The Mindful Journal: This journal helps you keep a record of what is really important when it comes to wellness and weight loss.
Easy meal plan ideas that can be tweaked to your preferences and lifestyle.
The exact steps that, based on scientific research, produce the most dramatic health and weight loss success.
Ngo is also a top expert in faith-based mindfulness and nutrition and is the author of several books including Faith, Mindfulness, & Nutrition, Mindfulness in Faith and Freezer Meals and The Nourishing Meal Builder. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, inspiring faith stories, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
