Category: Weight Loss Tips

Mindfulness and Other Weight Loss Tips:

A Dietitian’s guide to weight loss with an emphasis on Mindfulness and Faith. The blog contains over 400 weight loss tips.

A Dietitian Developed Weight Loss Assessment:

Use a dietitian developed weight loss assessment to create your own customized weight loss plan. Choose from over 400 weight loss strategies, to create your personalized plan. This dietitian develped assessment helps you determine your own weight loss barriers and struggles. You can, then, pick specific tips to fit your needs and lifestyle.

Mindfulness and Weight Loss

Since mindfulness helps with so many weight loss barriers, this site provides you with mindful eating techniques as well as other weight loss strategies.

34 Creative Ways to Exercise

Sometimes we get bored with our regular exercise routine and are ready for a change. Or perhaps you have always found conventional exercise boring. If you are looking for creative ways to get in your exercise, you have come to the right post. Check out these fun and creative exercise ideas. What might be boring and conventional to one person might be a perfect fit for another. You find what works for you.

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    1. Use fitness dice like the 10-Sided Fitness Dice (pair)to make exercise a game.

2. Ride a bike. Bike riding is such an exhilarating way to workout!

3. Dance! Turn on some music or try a dance video game or dance exercise video.

4. Jump rope! 3-In-1 AB Wheel Roller Kit – Odoland AB Roller Pro with Push-Up Bar, Jump Rope and Knee Pad – Perfect Abdominal Core Carver Fitness Workout for Abs – with Workout Guide is a fun exercise set that includes an exercise jump rope.

5. Find different places to walk: Visit museums, zoos, farmer’s markets, parks, malls, or a pool. Walking is so much fun when you are surrounded by interesting scenerary.

6. Swim or try water aerobics. Many gyms and community pools offer classes or you can purchase a water aerobics kit (Ivation Water Exercise Set – 6 Piece Set – Water Workout and Aerobics – Floatation Belt, Resistance Gloves, Dumbbells) and do your own pool workout.

7. Take an aerobics class. Many gyms have a large variety of classes so you may find the perfect type of class for you.

8. Play a sport. So many to try. You can often find beginner level classes for sports like Tennis.

Ideas for When You are Bored with Your Exercise Routine

9. Go for a hike.

10. Jump on a trampoline. You can use one in your backyard or get one meant for exercise like the Urban Repounder: MaXimus Pro Gym Rebounder Mini Trampoline with handle bar. Package Includes Great Compilation Rebound DVD, & 3 MONTHS FREE VIDEO MEMBERSHIP! 150kg user weight.

11. Mow the lawn (don’t use a riding lawn mower).

12. Take up Golf. Walk instead of using a golf cart.

13. Take a karate class.

14. Take a dance class: ballroom, jazz, ballet, tap, clogging, contemporary, line dancing. So many fun choices!

15. Watch Youtube or music videos and try to learn the dances.

16. Take kickboxing.

17. Do an exercise video through an app.  The choices are endless.  I love Beachbody on Demand. You can try it for free by clicking this link: Stream over 600 workouts and 100+ healthy cooking shows 14 Days FREE on Beachbody on Demand!. You have probably seen their DVDs on a commercial. This is the company that makes those amazing workout programs like P90X, Insanity, Piyo, 80 Day Obsession, and so much more. In fact, they have 600+ workouts. Now instead of purchasing one of their workout programs, you can do ALL of them by purchasing Beachbody on Demand 12 Month Membership for $8.25/month. Once you purchase Beachbody on Demand, you can use any of their workouts for a whole year, and you can workout anywhere by playing them on your phone or iPad. They have everything from yoga to weight lifting to hip hop abs.


18. Try Yoga. You can do yoga at yoga studios and gyms or in your own home with the help of videos or yoga apps.

19. Palate. Like yoga, you can do palates at home or in a gym. Palates focuses on your core muscles and is a particularly great way to exercise your abs.


20. Try canoeing or kayaking. Canoeing is a great upper body workout you get to do in the beauty of nature.

21. Standing/cast fishing

22. Try fitness pole dancing

24. Take water aerobics

25. Try Zumba or Mixxed Fit. You can find classes at many gyms or you can use a dvd like the Zumba Fitness Incredible Slimdown DVD System.

zumba photo
Photo by JBLM MWR Marketing

26. In the pool, walk in deep water. You can even carry water weights if you want to take it up a notch.

27. Join and go to a gym.

28. Wash your car.

29. Play racquetball.

30. Play basketball with friends.

31. Skate.

32. Run with a Friend.

33. Instead of exercising for 30 minutes to an hour, try sneaking in exercise throughout the day.  You can find ways to sneak in exercise in the post “How to Lose Weight When You Are Too Busy to Exercise .” (This post could also be entitled “How to Exercise When You Get Bored Exercising for An Hour.”)

34. Find Ways to exercise while you are playing with your kids. For more exercising with your kids ideas check out the post, “How to Exercise Whe Your Kids Are Always Around.”

Want Some More Ideas?

 

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How To Reach Your Wellness Goals When you Are Too Busy to Exercise

When You are Too Busy to Exercise…

Our goal should be a minimum of 30-60 minutes of activity a day; but many of us just don’t have 30 minutes to an hour to spare everyday. The good news is that you don’t have to do all 30 to 60 minutes consecutively to reap the benefits. These 30-60 minutes can be split up into smaller segments each day.   In other words, if you are too busy to exercise, try sneaking your exercise into your day. In fact, I was able to lose my baby weight by eating healthy and sneaking in exercise.

How I Lost my Baby Weight by Sneaking Exercise Into My Day

After my baby was born, I was just too busy to exercise for an hour a day so I decided to sneak in exercise by walking up our stairs 10 times a day. I did 2 flights of stairs right before I ate my meals, when I was waiting for food to warm in the microwave, as I was leaving my house, and as soon as I came home.  I also did 10 push-ups, a 20 second plank hold, and 20 jumping jacks every morning before I jumped in the shower. That was it! I didn’t have time to exercise for an hour with a baby always wanting to nurse so I squeezed in the exercise, and it worked!    I also did other things like always taking the stairs instead of the elevator and parking far away in parking lots. Do you want more clever sneaky exercise ideas? Well here it is, a list of 53 ways to sneak in exercise when you are too busy to exercise.

How to Lose Weight When You Are Too Busy to Exercise

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53 Ways to Sneak Exercise Into Your Day: Follow These Tricks at Work, at Home, and Out and About

  1. Whether you work from home or at a business, try setting an alarm to go off 3 times day, and walk or do a 5-10 minutes mini workout each time the alarm goes off. Here is a mini exercise routine you can try: 10 sit ups, 10 push ups, 10 crunches, 10 jumping jacks, hold a plank for 20 seconds, and hold a pike leg stretch for 20 seconds.
  2. Take several 2-3 minute walking breaks throughout the day.
  3. Make a goal to climb 5 extra flights of stairs a day.
  4. While in a rocking chair, push off the floor with your feet.
  5. Do some kind of exercise several times for 5 to 10 minutes throughout the day.
  6. Walk during lunch, and eat a bag lunch at your desk.
  7. Walk your dog.
  8. When walking, go up the hills instead of around them.
  9. Get an active dog that forces you outside.
  10. When you don’t have time to workout for a full hour at a time, try downloading a fitness app like Beachbody on Demand. The Beachbody on Demand app provides over 600+ workouts. These aren’t just any workouts, these are those famous ones you have probably seen on TV. This is the company that makes those amazing workout programs like P90X, Insanity, Piyo, 80 Day Obsession, and so much more.  Now instead of purchasing one of their workout programs, you can do ALL of them by purchasing Beachbody on Demand 12 Month Membership for $8.25/month. How can you use this app to “sneak” in workouts? With Beachbody on Demand, you have ALL the workouts with you all the time on your phone so you can take your workouts with you.  When you don’t have much time, you can do little bits at a time by starting and stopping the workouts throughout the day. You can click on the image below for more information on Beachbody.


Sneak in Exercise When You are At Home

  1. Every time you come home and as soon as you enter the house, do some exercises of your choice. You could decide to do a couple of those mini workouts I mentioned above: 10 jacks, 10 crunches, 10 push-ups, and 10 jumping jacks.  The key is to make sure you do something before you sit down when you get home from work. If you are tired, you probably won’t get back up if you sit down first.
  2. Or do 2, 5, or 10 minutes of exercises every morning when you get up.  You can add more or less depending on your time. Find some exercise ideas in tip #1.
  3. Set an alarm for 30 minutes, and clean your house as fast as you can. Don’t stop to think, just clean whatever you see as you go.   I work up a great sweat doing this. I don’t think. If the next thing I see is a dusty desk, then I run get a duster and start dusting; then, if I notice floors next then I RUN to get a broom and sweep. If I see something that needs to be put up I grab it and go.
  4. Walk to the restroom furthest away. Go to a restroom on another floor if that is an option.
  5. Do sit-ups in front of the TV or march/jog in place during commercials
  6. Actively clean to music.
  7. Stand while doing things instead of sitting. Standing an extra 2 hours can burn around 300 calories a day (Examples: stand while checking emails, playing with your children, reading, talking on the phone, etc)
  8. Put the remote away from the TV so that you will have to get up to change the channel and turn up the volume.
  9. March in place while cooking. Or do a few jumping jacks or bicep curls with canned food while you are waiting for your water to boil or while you are waiting for your food to finish cooking in the pan or microwave etc.
  10. Sit on an exercise ball in front of a TV. This burns more calories and tones more than sitting in a chair.
  11. Walk while talking on the phone. Twenty-five minutes of brisk walking can burn 100 calories.
  12. Instead of carrying everything to a room or up the stairs at one time, take several trips. By turning one trip up the stairs into four, you could go from burning 10 calories to burning 40.
  13. Take a walk after dinner instead of watching TV.
  14. Stretch before bed to give you more energy when you wake.
  15. Break up your physical activity into 10-15 minute sections throughout the day.
  16. Aim for at least 30 minutes total a day.
  17. Take up a physical hobby like gardening.
  18. Rake leaves.
  19. Wash windows.
  20. Replace a Sunday drive with Sunday walk. Or replace some of your other leisure activities with physical leisure activities.
  21. Go for a half-hour walk instead of watching TV or walk in place while watching TV.
  22. Walk instead of sitting around. Examples: Walk while you are on the phone, or walk while you are reading a magazine.
  23. Take your dog on longer walks.
  24. Take a quick 10-minute brisk walk before lunch or dinner. Not only will you get in some exercise, you’re less likely to choose something unhealthy after being physical active. Plus sometimes exercise actually decreases your appetite.
  25. Using a FitBit like the Fitbit Ionic Smartwatch, Blue-Gray/Silver, One Size (S & L Bands Included)or a pedometer can help keep track of your steps. Set a stepping goal for yourself. Remember, 2,500 steps equals 1 mile.
  26. Whenever you have to climb stairs in your home, climb your stairs an extra time. You could climb your stairs every time you walk in your door before you sit down. You can use indoor or outdoor stairs. If you have only a few entry steps, then climb them several times.
  27. Watch no more than two hours of TV a day. Exercise or do something fun instead.
  28. If you have stairs, climb your stairs one time every time you are about to eat a meal or a snack. You can use indoor or outdoor stairs. If you have only a few entry steps, then climb the several times.
  29. Use hand tools instead of power tools.
How to Sneak Exercise Into Your Day

Sneak In Exercise When You are Out and About

  1. Sit on an exercise ball at work. This burns more calories and tones more than sitting in a chair. You can actually purchase exercise ball desk chairs like the LuxFit Exercise Ball Chair, Black.
  2. For every purchase you make at the mall, take another lap around the mall.
  3. Walk the mall.
  4. Bicycle or walk to the store instead of driving.
  5. Take a walk or do desk exercises instead of a cigarette, coffee, or snack break.
  6. Take small trips on foot. For example: Instead of calling or emailing a co-worker, walk to their desk or take the stairs instead of the elevator at work.
  7. Keep a pair of comfortable walking or running shoes in your car and office. You never know when you will have a chance to exercise.
  8. Walk around the building or field while you are waiting on your kids to finish soccer, band, football, or dance practice.
  9. An oldy, but a goody- Park far away in the parking lots. This tip has stuck around for a good reason. It works!
  10. Always take the stairs instead of the elevator when stairs are an option.
  11. Walk to work.
  12. If it is safe, get off the bus one stop early.
  13. Walk instead of driving whenever you can.
  14. Walk your children to school.
  15. Do some kind of volunteer labor like walking dogs at an animal shelter, participating in litter clean up, or building and repairing projects.
  16. Walk to your place of worship instead of driving.
  17. When you are waiting in a waiting room, slightly lift your legs off of the floor to subtly work your leg muscles. If you lean back as if you are leaning against the chair, but keep your weight off of the back of the chair, you will get an ab workout without anyone in the waiting room noticing.
  18. For more ways to exercise when your Kids are ALWAYS around, check out this list.

A Few More Thoughts…

  • Last tip, make sure you do take the time to rest at some point. One idea is to workout hard all day, and then give yourself an hour of down time before bed. If you are doing these exercise all day you will BURN a lot of calories, but you also don’t want to burn yourself out. Rest is a part of health too.
  • If you would like to evaluate your own lifestyle and determine which tips work best for you, please take the free DIY Diet self assessment and evaluation developed by a registered dietitian.
  • Did you find these tips helpful for times and seasons in your life when you are too busy to exercise? Which tips did you find the most helpful?

Related Posts

How to Exercise When Your Kids Are ALWAYS Around

How to Develop Your Own Exercise Plan

34 Creative Ways to Exercise

Copyright © 2018 Mindfulness in Faith and Food.

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

This website is hosted by Bluehost

What you Need to Know to Develop Your Own Exercise Plan

What you Need to Know to Develop Your Own Exercise Plan

So you have decided to start an exercise plan or routine, but where do you begin? Use these tips below to develop an exercise plan that works for your lifestyle.  You can always develop one plan, and then pick another plan if your original plan doesn’t workout (pun intended).

    Develop your Exercise Plan

Consider these Basics When Developing an Exercise Routine

  1. Remember to drink water before, during, and after workouts so that you won’t “hit the wall” or become dehydrated. Make sure you stay hydrated so that you can work out harder and burn more calories, and more importantly drinking water prevents dehydration which can be dangerous.
  2. If you want to prevent plateauing, vary your activities. Changing up your exercises will cause muscle confusion so that your muscle are always having to work. Plus when you vary your activities you won’t get bored. Click here for 34 Creative Ways to Exercise.
  3. Include strength training. Muscle burn more calories than fat, so try twenty minutes of strength straining two to three times a week. Strength training also reduces injury, improves balance, and helps maintain your bones.
  4. When you do hit a plateau, increase either your exercise intensity or duration.

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Pick an Activity that Fits into Your Schedule

  1.  Are you a morning person? If you need to set your alarm an hour early so that you can workout before work, then do it! Many people find morning workouts ideal. Why? People often do better with their eating throughout the day when they have started the day off well. After you have had a hard exhilarating workout, you are motivated to keep going the rest of the day. The same goes for getting an early start during the week. If you do well on Monday with your exercise and eating habits, chances are you will stay motivated for the rest of the week; however, slipping up on Monday can slow down your motivation IF you let it.
  2. What if working out in the morning just doesn’t fit in your schedule? Try working out after work. Some of my clients made a committment to workout right after work, before doing anything else. They even pack their shoes and workout clothes so that they don’t even have to go home first. Once you go home and begin relaxing, you might get too relaxed to jump up and exercise. Even if you exercise at home, you can still decide to exercise first- before you sit down.
  3. Maybe you have to wait until the evening to get that workout in. Your kids need you until bedtime, but after bedtime you have free time to workout. This might be a little harder for some, but I know many who have made the committment to workout in the evening.
  4. Okay, so you have read the three above tips, and your saying, “I hear you, Lacy, but I really don’t have 30 spare minutes in my day and I KNOW I’m not going to workout late at night OR get up earlier than I already have to! What do I do?” I have an idea you might enjoy. May I share it with you?…You can sneak in your exercise! To find out how, check out my post entitled, “How to Sneak in Exercise when you Don’t have Time to Exercise“
  5. Perhaps your children are ALWAYS with you so you need to find a way to workout with them around. For exercise ideas you can do with your children check out “How to Exercise When Your Kids are ALWAYS Around” post.
  6. Whether you workout in the morning or the evening, choose an activity that fits into your daily life and make sure you schedule your exercise into your week.

Pick an Activity that Fits your Personalityzumba photo

  1. Choose activities you enjoy and you will be more likely to stick with them. Explore new physical activities or find a physical hobby.   For more creative fun ideas, check out my post “Exercise Doesn’t Have to Be Boring” for ideas.
  2. Ask yourself, several questions to determined what type of workout will work for you. Would you prefer working out in a group or alone. Do you want to go to a gym or workout at home? If you like working out in a group, perhaps you could join a walking group. Don’t know of a walking group? Create your own walking group! Do you want to workout with a friend? Ask a friend to workout with you. You can encourage and motivate each other! Do you prefer working out by yourself at home? You could try an exercise app like the Fitbit Coach app or the Beachbody on Demand 6 Month Membership for $9.84/month . These apps have a huge variety of workouts you can follow daily. These apps often even include calendars so you can either follow their schedule or pick which ever workout you feel like doing that day.  You can find exercises in these apps that fit into any schedule, and you can watch these videos on your phone, ipad or stream it through compatable TVs. If you have the Fitbit Ionic Watch, you can even watch the Fitbit Coach app through your watch. You don’t even have to pull out your phone! Click on the link to check out the Fitbit Ionic watch: Fitbit Ionic Smartwatch, Blue-Gray/Silver, One Size (S & L Bands Included). On a personal note, I am currently doing Beachbody on Demand, and I love it! You can try it for free by clicking the link: Stream over 600 workouts and 100+ healthy cooking shows 14 Days FREE on Beachbody on Demand! I have used them for a long time so I know these workouts work! I also love having a set workout plan for an extended period of time, and I am currently doing an 80 day program. Beachbody on Demand even provides you an online coach. I love my Beacbody coach and friend. Her name is Heather Wilson and you can find her Beachbody link by clicking here.
  3. Do you like variety? Pick a different activity to do each day. One day you could aerobics and another day you could wash your car. Or Pick exercise from the lists here, here, and here.

Plan for the Unplanned

So you have made your schedule. You have your routine down to a science and then…life happens. You can actually plan for the unexpected.

  1. When you can’t get to your normal workout, you can try to sneak exercise into your day. Say you normally get up in the morning to exercise, but for some reason you couldn’t fall asleep last night and now you NEED to sleep in. Instead of doing an hour workout, try sneaking exercise in throughtout the day using the ideas in the “How to Sneak in Exercise” post.
  2. If you normally walk or workout outside, but the weather is bag. Have a backup plan in place like “I will exercise with a video if the weather is bad.” Remember to find a way to stay active in the winter.

 

 

Copyright © 2018 Mindfulness in Faith and Food.

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

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How to Exercise When Your Kids Are Always Around: Exercising with Kids

Ah, The Joys of Parenthood…

Ah, I remember my life before kids. I could workout in peace without many interruptions… then my kids came along, and boy did life change. Exercising with kids around is completely different. Don’t get me wrong, I love it! They bring me double the joy AND double the worry and tears. But if I didn’t have those tears, I wouldn’t have double the joy either, right? Although I love this life, exercising with kids can be hard! I needed to finds ways to continue exercing with kids who were ALWAYS AROUND!

How Do I Exercise When My Kids are Always Around?

kids playing photoThis site contains affiliate links (See full disclosure here.)

  1. Plan a daily physically active game you can do with your child. Play tag, catch, soccer, or freeze dance with your children. You are playing and checking exercise off your list all at once. And just like that you are exercising with kids!
  2. Make your weekend family outings physical ones like biking, swimming, or miniature golf. Go to an amusement park, or a park and play on the playground. Try canoeing, rock wall climbing, hula hoop, fly a kite, ice-skating, or jump rope. Go to a bowling alley, batting cage, or hit golf balls at a driving range. Set up fun obstacle courses using fun outdoor toys, play outdoor games like catch or tag. Play laser tag or ultimate Frisbee. Okay, now I am ready for a weekend just thinking about these fun activities.
  3. Walk around your yard while you kids play outdoor games.
  4. Play with your kids 30 minutes a day.

    kids playing photo
    Photo by donnierayjones
  5. Buy a set of hand weights and play a round of Simon Says with your kids. You play Simon Says with the weights; they play without weights.
  6. Swim with your kids.
  7. Walk the dog with your children.
  8. While watching your child’s sporting events, walk during time outs or half times.
  9. Play a physical Wii or Xbox One game with your children. I like the Wii sports: Wii with Wii Sports Game – White and the Just Dance 2018 – Wii or Just Dance 2018 Xbox one.
  10. Play Physical board games with your children like Classic Twister, Peaceable Kingdom / Feed the Woozle Preschool Skills Builder Game, Disney Junior Super Stretchy Game, or gofindit – Outdoor nature scavenger hunt card game for families.
  11. Take a family walk after dinner.
  12. Push a stroller.

    moms with strollers photo
    Photo by Serge Melki
  13. Exercise or go for walks while you are waiting for your children at practices like dance, soccer, or piano practice.
  14. Exercise while child plays at park.
  15. Walk in the pool with your baby or while your older child plays.
  16. You can even do sitting exercises when you are trying to be subtle like flexing your stomach or legs. Hold your legs just above the ground to strengthen you leg muscles. Do this while you are waiting in waiting rooms at your children’s check-ups.
  17. Go for a run with your stroller.
  18. Do exercises with your stroller like squats, lunges, and jogging.
  19. Take the stairs with child.
Creative Ways to Exercise with Kids
  1. Set a timer at home and dance with child before and after meals.
  2. Walk the perimeter of the playground while your child plays.
  3. Do squats, step touches, or march in place while you are pushing your child in a swing.

Fun Games to Get Your Family More Active

Did you like the games mentioned above? Below are the links for those games and a few more fun phisically active family games.


        

  • I hope you found some great ways to continue exercising with kids. What were some of your favorite “exercising with kids” ideas? This is a post in my DIY weight loss series.  If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet Self Assessment and evaluation developed by a registered dietitian.

Other Related Post

How to Develop You Own Exercise Plan

How to Lose Weight When You Are Too Busy to Exercise

34 Creative Ways to Exercise

DIY Diet Self Assessment and Evaluation

Copyright © 2018 Mindfulness in Faith and Food.

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

This Website is hosted by Bluehost.

My Prayer Before a Meal that Stops Me From Overeating

Trying to Do Anything without God Never Works

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.

You can learn more about faith-based mindful eating in my book, 18 Weeks to a Healthier, Happier, More Purposeful Life

18 Weeks to a Healthier, Happier, More Purposeful Life takes you on an inspiring and uplifting journey with dietitian, Lacy Ngo. Thanks to faith-based mindfulness and nutrition, Ngo went from being weight obsessed to feeling healthy and happy in her own body. Ironically, during the process, Ngo ended up, not only losing weight, but also strengthening her walk with God. Now she feels healthier than ever AND she truly enjoys eating! She is able to feed her mind, body, and soul nourishing foods and feel good in her own body without weight obsessing. Get ready to get goose-bumps as you read this amazing true story.

*A Bonus Mindful Wellness Journal is Included!!!

18 weeks to a healthier, happier, more purposeful life cover

Faithful Finish Lines

Faithful Finish Lines

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So Excited to Find Faithful Finish Lines

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.

Copyright © 2017 Mindfulness in Faith and Food.

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

This blog is hosted by Bluehost.

Best Promotional Products for your Health and Fitness Business

 

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.

Here are my current TOP favorite products from Positive Promotions.

  • Promotional Products for Dietitians

Food Containers

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!

Totes and Bags

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.

String-A-Sling Back Pack – Personalization Available

  • Price: $1.98
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.

Journals and Nutrition Guides

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.

There you have it. Just a few of my favorite Health and Fitness Positive Promotions promotional products. Which are your favorites?
If you like this “my favorite products post” you may also like “The Ultimate Health and Fitness Product Guide, “The Quiet Time Basket,” and the “My Favorite Family Time with God Products.”

Copyright © 2017 Mindfulness in Faith and Food.

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

This blog is hosted by Bluehost.

The Ultimate Health and Fitness Products Guide

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.

Disclosure: This site contains affiliate links (See full disclosure). 

The Health and Fitness Products Guide

1. I love this water bottle!

30oz Inspirational Fitness Workout Sports Water Bottle with Time Marker | Measurements | Goal Marked Times Bottle For Measuring Your H2O Intake, BPA Free Non-toxic Tritan (Think Pink Fuchsia)

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:

Quartly New Soft Silicone Replacement Sport Band Strap for Fitbit Ionic Smart Fitness Watch (D)

 

4. Fitbit Smartscale

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!

5. Fitness Dice

This next fitness gift is a cute inexpensive item that your fun health and fitness conscience friend would get a kick out of.  This gift is called Fitness Dice by Strength Stack 52. Bodyweight Exercise Workout Game. Designed by a Military Fitness Expert. Video Instructions Included. No Equipment Needed. Burn Fat and Build Muscle at Home. 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.

6. Color In Yoga Mat

I cannot believe this is even a thing. I love all things personalized, and I love coloring. This is a Color In Yoga Mat – Adult Coloring Book Style Exercise Yoga & Pilates Mats, Bonus Carrying Case with Pocket – Birds – By Yogartistic. Did you get that! You get to color your own yoga/fitness mat!!!! They have several different prints to choose from.

7. Personalized Duffle Bag

Sticking with the personalized theme, this is a PERSONALIZED Duffle Bag or Monogrammed Gym Bag by BROAD BAY. My favorite part is the compartment at the bottom where you can carry your dirty shoes separately.

8. Include a Cooling Towel in a New Gym Bag

I actually mentioned the gym bag purposely above these next few gifts.  If you really want to wow someone special with an amazing gift, you could fill the above gym bag with a few of these smaller items like a water bottle such as the inspirational one mentioned above and the Chill Pal (Blue) PVA Cooling Towel Stay Cool Towel Cold Towel Sports Towel Chill Towels For Sports Men Dogs Kids Neck Bulk Athletes Instant Cooling Relief Yoga Camping Workout Running.

9. Fill a Gym Bag with Healthy Snacks

You could also add your friends favorite healthy snacks and nutrient replenishers to the gym bag like CLIF BAR – Energy Bar – Chocolate Chip – (2.4 Ounce Protein Bar, 12 Count) and Nuun Hydration: Electrolyte Drink Tablets, Juicebox Mix, Box of 4 Tubes

10. Digital Measuring Tape

If your family or friend works in the health and nutrition industry, they might like this Health and Fitness Product: the Health o meter Digital Measuring Tape, Accurately Measures 8 Body Part Circumferences

11. Digital Food Nutrition Scale

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!

12. Faith and Fitness Journal

I am a huge believer in journaling. I especially like journaling about my fitness journeys and my spiritual growth. The 40 Days of Faith and Fitness: A Devotional Journal lets you journal about both!

13. Food Journal

If you friend would rather have a straight health and fitness journal, try the Fitlosophy Fitbook: Fitness Planner and Food Journal, Black Single (12-Week)

14. Pilates Pants

I like comfortable and cool workout clothes. These Fitglam Women’s Soft Modal Yoga Harem Pilates Pants Long Baggy Sports Workout Dancing Trousers 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.

15. Power Press Push Up

Fitness fanatics love getting new workout equipment. The Power Press Push Up – Complete Push Up Training System helps you target specific muscles!

16. Insulated Water Purse

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.

19. Fitness Inspired Jewelry

Along the same idea as above, wearing these Gmai Chic Jewelry Fitness Gym Barbell Plate Dumbbell Weight Plate Men Women Pendant Expandable Wire Bangle Adjustable Packing organza 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!

20. Health and Fitness Inspired Purses

This is the last “just for fun” product I wanted to list, and I totally want this MILATA Fruit Pineapple Shaped Women Pu Leather Clutch Purse Cross Body Bag (yellow)! They have several other fruit shaped purses as well! What a cute accessory for the health professional or the health conscience.

21. Mindfulness in Faith and Freezer Meals” ebook (One of my Favorite Health and Fitness Products; wink wink)

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.

Meal planning, weight loss, freezer meals ebook
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:

Ibotta.com

Sign up from coupons.com below:

Coupons.com 

 

Swagbucks

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:

Swagbucks.com.

Ebates

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.

Ebates Coupons and Cash Back

 

If you want to see more fun gift ideas, check out “The Ultimate Gift List for the Christian Soul.”

Copyright © 2017 Mindfulness in Faith and Food.

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

 

Grocery Shopping Tips for Weight Loss and Saving Money

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
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!

Disclosure: This site contains affiliate links (See full disclosure). 

shopping list photo

Before Grocery Shopping Tips

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.

  1. Clean out your kitchen of foods that you feel are having a negative impact on your health.
  2. 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.
  3. 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/
  4. 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.
  5. 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:

ibotta.com

Coupons.com

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:

Swagbucks.com.

Ebates

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.

Ebates Coupons and Cash Back

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.

Now you are ready to shop healthy and save money!

 Grocery Shopping Tips: At the Store

6. Stick to the Grocery List.  Or stick to the general grocery list found in The Nourishing Meal Builder. The Nourishing Meal Builder is more fluid and open to your mood and what is available in the grocery store.

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
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 Rack
Healthy 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!

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.

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
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.

Copyright © 2017 Mindfulness in Faith and Food.

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

Travel Soccer Meal and Snack Ideas for Optimal Performance

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.

soccer photo

Disclosure: This site contains affiliate links (See full disclosure).

Ideas to Replenish Electrolytes During a Long Practice or All-day Camp:

 

 

Two Games a Day: Meal Between Games Overview

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)

  • Banana
  • Pita bread and hummus
  • Whole Wheat Crackers with babybel cheese

  • Whole Wheat Crackers with peanut butter or cheese

  • Chocolate Peanut Butter Energy Bites (See Recipe)

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)
Whole Wheat Greek Yogurt Pancakes

Recipe from Kelli Shallal, MPH, RD at www.hungryhobby.com

 

Sometimes you may not have time for a sit-down meal between games, or when your game is early. Below are some healthy on-the-go meal or snack options.

Use the table below to pick a On-The-Go meal high Carbohydrate, Moderate protein, low in spicy foods, simple sugars, and fat.

Pick a Carbohydrate Pick a Protein
Popcorn (It’s a whole grain!) Boiled Egg
Whole Wheat Bread Peanut Butter
Whole Wheat Bagel Lean Turkey Slices
Whole Wheat Pita Thinly Sliced Chicken
Whole Wheat Crackers Nuts
Whole Wheat wrap Cheese
Organic Boom Chick Pop Cream Cheese
Pretzels Hummus
Banana BabyBel Cheese
Orange Horizon Organic Cheese sticks
Low Sugar/whole grain cereal
If You Really Don’t Have time you can grab a Bar that has Both Carbs and Protein
Sustain Energy Bar Sustain Energy Bar
Power Bar Power Bar
ClifBar CliffBar
Unreal Bar Unreal Bar
Rx Bar Rx Bar
Gel Pack Gel Pack
No-Bake Energy Bites (See a list of Dietitian Developed Recipes Below) No Bake Energy Bites

No Bake Energy Bites

No-Bake Peanut Putter Cherry Trail Mix Bites from Sarah Schlichter, MPH, RD at www.bucketlisttummy.com

Protein Brownie Bites by Lara Clevenger, RD at www.laraclevenger.com

Pumpkin Pie Energy Balls from Dixya Bhattarai, RD at www.foodpleasureandhealth.com

Almond Pistachio Cocoa Bites from Amy Gorin, RD at amydgorin.com

Brownie Pistachio Energy Bites from Jennifer Mulr Bowers, RD at dr.jennbowersnutrition.com

Soccer photo

Pre-game, post-game, and Between Meal Ideas:

 (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.

For more details on why these meal recommendations are helpful for the soccer athlete, see “Sports Nutrition: What to Eat Before, During, and After Competition for Optimal Performance.”

 

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

 

 

Another Award- Leibster Award!

Mindfulness in Faith and Food has been Nominated for Another Award- The Liebster Award!

Thank you Taylor Leigh Welborn for your Nomination!

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!

Follow the Rules: Find them Here

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)
  • What makes you laugh?
    • Silly movies
  • What is your weirdest quirk?
    • I don’t like wearing sleeves
  •  What made you start blogging?
    • 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!
  • What is your favorite song to dance to?
    • I like to dance to Disney songs with my kids
  •  What is the best vacation you have ever been on?
    • Walt Disney World, of course!

 My Nominee Picks!

GreatBig Life at Necasmith.com

Less in the Nest

Our Cookery

A Frugal Desteny

Army Wife With Daughters

A Mama Tale

Questions for the Nominees!

  • For what in your life do you feel most grateful?
  • What is your favorite meal?
  • If you could travel anywhere in the world, where would you go? Why?
  • What is your favorite blog post? Why? (Include a link)
  • What makes you laugh?
  • What is your weirdest quirk?
  • What made you start blogging? Where do you see yourself a year from now?
  • What would be your biggest piece of advice to fellow bloggers?
  • What is your favorite song to dance to?
  • What is the best vacation you have ever been on?

Get Back to Me!

Please leave a comment on this post that you have accepted your nomination!

Make sure you comment on The Global Aussie’s post to let him know that you are nominated!

If you have any questions make sure to head over to The Global Aussie! You can find all the information that you need there!

Thank you again Susan for nominating me!!

 

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