Tag: mindful eating

70 Reasons How “Mindfulness in Faith and Freezer Meals” Can Transform your Life

What is Mindfulness in Faith and Freezer Meals?

Mindfulnes in Faith and Freezer Meals is a faith-based mindful living and nutriion ebook written by a registered dietitian. This book is so packed full of invaluable information that it is hard to describe it in one sentence (hence the need for this “70 reasons” post). So keep reading the list to truly understand what is in this book. But if I had to describe it in one (or three sentences) I would say this:

Mindfulness in Faith and Freezer Meals is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition. This book is perfect for busy families who want to eat healthy and organize their lives in order to follow God and server others more fully. Timesaving, make-ahead healthy breakfast, lunch, and dinner recipes, as well as mindful living and mindful eating techniques are included.  

This site contains affiliate links (See full disclosure here.)

Find out all the reasons you will want Mindfulness in Faith and Freezer Meals below:

70 ways that the faith-based mindful living and mindful eating practices explored in "Mindfulness in Faith and Freezer Meals" transformed my life.
70 ways that the faith-based mindful living and mindful eating practices explored in “Mindfulness in Faith and Freezer Meals” transformed my life.

70 Reasons you NEED Mindfulness in Faith and Freezer Meals

The Perks to Learning to Live a Faith-Based Mindful Life

1. You want less stress in your life.

Mindfulness techniques have been shown to have a huge impact on stress. Mindfulness in Faith and Freezer Meals provides detailed stress-relieving mindful living and mindful eating techniques. For me, the faith-based mindfulness techniques included in this book provide the greatest impact when it comes to stress relief.

2. You want to improve your mood through mindfulness.

Did you know preliminary observations show that Mindfulness programs in schools may improve social behaviors, mood, stress levels, and even academic performance and test score? Schools are even reporting less suspensions, detentions, violent incidents, principal visits, bullying, and classroom disruptions since incorporating mindfulness programs! If these mindfulness techniques can improve the moods of children in schools, perhaps they can help you too! 

3. You want to improve your brain function and focus through faith-based mindfulness.

Notice these school mindfulness programs seem to help with academic performance and test scores as well. Mindfulness techniques help clear our minds of all the other thousands of thoughts preventing us from focusing, and we know that stress can hinder our ability to focus and pay attention. This is where those stress relieving mindfulness techniques can be helpful. Plus, when we practice faith-based mindfulness, we learn to notice God in the present moment. Feeling God’s presence and knowing God is with us, provides peace and comfort like nothing else. Talk about a stress reliever.

4. You want more control over your emotions and actions.

When I practice faith-based mindfulness, I listen to God more. Listening to God helps me make better choices because I’m not letting negative emotions take control of my actions. (At least not as often, anyway)

5. You want to enjoy the present…

 6. And have a more positive outlook on life. 

One aspect of mindfulness is focusing on being present in the moment. Another aspect of mindfulness is focusing on the positive in your life in that moment. With faith-based mindfulness, you are focusing on how God is present with you in that very moment. While focusing on God’s presence you get to notice all the gifts from God and the beautiful little things in God’s world. Soon after incorporating some of these mindfulness practices, you may begin to notice that you have a much more grateful attitude. (This helps with everyday life situations and annoyances. Sometimes bad things happen and you will, of course, feel sad and upset. Those feeling are completely okay. You should let yourself feel them.)

7. You want to experience those goose-bump, “God is here,” moments a little more often. 

When I intentionally focus on God in the present moment, I actually SEE what God is doing in my life and the lives of others around me. By focusing on God in the present moment, I get to experience the feeling of amazement more often, and I WANT TO BE AMAZED!!! (Don’t we all want to be beautifully amazed?)

8. So the strategies in Mindfulness in Faith and Freezer Meals are designed to help you feel closer to God…

9. And notice God as God guides you through your day.

10. You want to strengthen your walk with God.

Mindfulness in Faith and Freezer Meals explores not only mindfully pausing and praying before eating, but also discusses mindfully pausing before doing anything! Pausing before eating was crucial for my nutritional health, but I began to notice how crucial the pause was in every aspect of my life. I began to notice the impact of pausing and praying before entering any new environment whether the new environment was a park, a friend’s home, or the grocery store.

Pausing and praying, was life changing. I began to notice the importance of pausing and praying when I felt angry, or before saying something difficult, or before even talking with my children. When I forget to pause, I noticed the difference in MY actions and my strength to endure life. On the days that I do a better job of pausing, I notice God’s presence and God’s guidance more.

The Perks to Cooking A Month of Meals in One Day

11. We have established that life is stressful, but meal planning and cooking shouldn’t have to be. 

I love to cook, but I found that I didn’t have the time to cook everyday. Trying to juggle cooking, soccer practice, dance class, volunteer meetings, work, cleaning the house, and all the other “mom duties” was just causing too much stress. Mindfulness in Faith and Freezer Meals shows you how to cook a month of healthy freezer meals in one day. Talk about taking the stress out of cooking! I cook once, and I am done for the whole month. 

12. Your life is too busy!

To piggyback on #11, sometimes we just can’t find the time to cook healthy meals. When you prep and freeze them all at once, you have time for the other things you want to do.

13. You want to save money.

This book helps you save money in multiple ways. Because you have food on hand, you eat out less. We all know that eating out is expensive. Since you are cooking everything at once, you can bulk shop and thus get bulk prices. This book also provides money saving tips and tricks that I use while grocery shopping. My grocery bill has substantially gone down since I started freezer meal cooking. 

 14. I can serve others through food. 

Food nourishes, comforts, provides energy, and sustains us. After a long day, sitting down to eat gives us needed rest. Food is a gift from God, and when we eat, we are about as close to God’s creation as we can get. In fact, if you think about it, we are actually taking God’s creation into our bodies. So, I think, when we give someone food, it is the ultimate sign of our love for them. 

A benefit to having all of these freezer meals on hand is that we have food ready ASAP when our friends or family could use it. Whether a friend just had a baby or just got home from surgery, you have a freezer meal ready to give. 

15. You want more time to serve God and others.

Cooking, grocery shopping, and meal planning can be extremely time consuming. One of my priorities in life is to serve God and others.  With all my meals done, I have time to spend quiet time with God, and I have more time to love on and serving others in our community.  

16. You don’t have to make all your recipes at once, but if you do want to make them all at once, this book shows you how to do it quickly and Efficiently.

Mindfulness in Faith and Freezer Meals provides steps and pro tips on how to make all the recipes in one day. These “Efficiency Pro-tips” are strategically placed where you would actually need the tip if you were making all the recipes at once. 

17. No need to make a grocery list.

Along with the recipes and “Efficiently Pro Tips,” a complete grocery list is included as well! Blank spots are even included in case you want to add snacks, paper products, or other misc. items to your grocery list. 

18. You want your kids to eat healthier, and these are kid-friendly make-ahead meal. 

19. You want more energy.

Healthy foods and less stress equal more energy. Mindfulness in Faith and Freezer Meals provides both.

 20.You like good tasting real food.

Sometimes convenient food is not as tasty as the good ole’ home cooked stuff. Well, this is real home cooked food! But it is still convenient because you fixed it all in one day!

21. You want to eat at home more.

Before I started this freezer meal routine in my home, there just wasn’t enough time in the day to do it all AND cook. We would often find ourselves grabbing take-out, going to a restaurant, going through a drive through, or eating random less healthy stuff for dinner, and yet as a dietitian, I knew needed to figure something out. This make-ahead freezer meal routine was the solution I needed. 

 22. Meal planning is not only time consuming, it is mentally draining.

We often have such a huge mental load along with our physical load. Our brains have to organize and remember soo much information. After a long day, opening up that fridge, and trying to make yet another decision, is just too much. The meal planning is done when you do it all in one day! Seriously, many times I just grab the first freezer meal I see. They are all yummy so I know dinner is going to be good regardless of what I grab.  

23. You get to have one mindful day to yourself every month.

Mindfulness gives your brain a chance to rest. You rest your brain by centering or focusing your thoughts on one thing. Often times that one thing is breathing. Another component to mindfulness is focusing on the present moment. I use my cooking day as a chance to center my brain on one thing- cooking the food from God’s earth.

When I cook, it is just me and God in the kitchen. I say a prayer and thank God for this food, and for all the people who will be nourished by the food.

When I am stirring, I focus on stirring. I notice how the spoon feels in my hand, and how the food moves in the bowl.

You can also practice a little self-care during your cooking day. Turn on the music, or drink a glass of wine. The point is to slow down and be in the moment. Don’t focus on finishing fast. Remember, I provide efficiency tips so you don’t have to worry about that. In fact, frantically rushing often actually slows us down because we make mistakes.

24. You don’t want to keep buying healthy stuff, only for it to spoil before you get to eat it.

This was a huge problem for me before Mindfulness in Faith and Freezer Meals. I would buy, say, healthy fruits and vegetables to make a salad, and I would really enjoy that salad. And I would even eat the salad again for lunch the next day, but then I didn’t want to eat the same vegetables for a third day. I wanted variety, but if I ate variety, my food would spoil. Now I have all these amazing vegetables and whole grains safely frozen so that I can change up what I eat. Now my food doesn’t spoil and…

25. I get to eat a variety of foods. With freezer meals, I can mix-and-match and change up what I am eating everyday.

26. You want to lose weight. 

I don’t want to focus too much on this because all sizes can be healthy. Some people are naturally smaller and some naturally weigh more. We have different builds and genetics. Plus, other things like medications, medical conditions, and even uncontrollable seasons in life can affect weight. 

But I also don’t want you to feel that wanting to lose weight is somehow wrong. You may want to see if weight loss will help you have more energy or help with a medical condition. Maybe you feel like you could keep up with your children more if you carried less weight, or maybe you want to see if weight loss can help with joint pain.

There are reasons you may desire weight loss, and fortunately mindful eating can help with weight loss while also helping you stop that food obsessing often associated with dieting.   The Mindful eating techniques, recipes, and nutrition tips provided in this book will help you feel full and notice your hunger/satiety cues. Moreover, the desire to binge decreases because you are actually enjoying your food ALL THE TIME.

In a nutshell, with Mindfulness in Faith and Freezer Meals, you don’t need to focus on weight; you can just know that you are eating well by developing a routine using recipes and tips in the book. 

27. You want to maintain your weight.

Maybe you don’t want to lose weight, but you do want to maintain a healthy weight. The techniques, tips, and recipes in this book can help you maintain your weight as well. 

28. So we have established that this book shows you how to efficiently make all your breakfast, lunches, and dinners in one day, but what of you just want to make a month of dinners?

You can! The recipes and a complete grocery list for just dinners are also included.

29. And guess what. A complete grocery list for just the breakfast recipes is included too.

So if you have your dinners covered but want more breakfast meals ready to go, your can just make a month of breakfast meals if you prefer.

30. A complete grocery list for just the lunch recipes is included as well so you can also just make the lunches. 

31. You are about to have a baby, and you know you are going to be sleep-deprived and time-crunched soon.

I have had so many people report that these meals have been lifesavers when they were in the newborn phase of parenting. I even had a couple of moms tell me that they ended up having to be on bed restat the end of their pregnancy, and these meals were everything! 

32. When you are ready to eat breakfast or lunch (or even dinner if you want), all your need to do is microwave.

The breakfast and lunch recipes are pre-portioned because many of us eat our breakfast or lunches on our own. When it is time to eat, you can just put one of your meals in the microwave for 2 minutes, and it is ready!!!

33. Dinners are perfect of family meals.

In the ebook, I recommend packaging your dinners family style. That way you just simply throw your meal in the crockpot or oven, and your meal for the whole family is done!

34. You have healthy food ready to take to work.

These pre-packaged home-cooked microwavable lunches are PERFECT for work!

35. Meal prepping is one of the keys to weight loss.

Most of us need to get a little organized and form some sort of easy to follow routine in order to make real lasting changes. Well, Mindfulness in Faith and Freezer Meals IS the ultimate meal prep book because the ebook shows you how to prep ALL your meals for a month at once!!! 

36. Another cool thing about having these freezer meals on hand is that you can host guests anytime.

Lots of these recipes work great for parties and socials! Having the girls over for a brunch? Just heat up some crustless quiches. Did you decide last minute to have people over to watch a football game? Throw the burrito dip into the crockpot, and you are ready to host! 

37. Enjoy more family time.

I am free to play with my children or help them with homework in the afternoons because I’m not cooking!

We are now consistently having family dinnertime together!  I get to have even more quality family time while sitting at the dinner table. 

The Perks to Mindful Nutrition and Mindful Eating

70 ways Mindfulness in Faith and Freezer Meals Transformed my Life through Faith-based mindfulness and nutrition: mindful eating techniques and healthy make-ahead recipes included.
70 ways Mindfulness in Faith and Freezer Meals Transformed my Life through Faith-based mindfulness and nutrition: mindful eating techniques and healthy make-ahead recipes included.

38. Learn mindful eating techniques as well as… 

39. Learn about the one prayer before a meal that stopped me (a dietitian) from overeating.

40. The Meals are family-friendly.

So for the recipes in Mindfulness in Faith and Freezer Meals, I picked ingredients that are family-friendly, but still nourishing to the body.

41. It’s fun!

There is something about turning on the music and just spending some uninterrupted time in the kitchen one day each month (My meals last 3 months for my family, so I only cook these freezer meals once every three months!)

42. Sneak in more vegetables.

Having vegetables mixed in as part of your main meal, definitely can up your vegetable intake for the day!

43. You want to enjoy your food.

Many times, dieting and food rules, take the joy out of eating. Mindful eating brings the joy back tenfold.

44. You want to stop binge eating.

With mindful eating, you are always mindfully enjoying your food; thus, you never feel deprived. Therefore, your desires to binge eat decreases. 

45. You are tired of mustering up enough willpower to diet.

Remember if you are always enjoying your food, then you don’t need willpower.

46. You just want healthy, delicious recipes, but you don’t want to cook all your foods in one day.

You can still make these recipes one at a time whenever you want. There is no rule that says you have to cook them all at once if you don’t want to.

47. Healthy Snack Ideas are included.

Chapter 22 provides a list of healthy and EASY snacks!

48. A registered dietitian wrote the eBook. 

A registered dietitian, by definition, is considered the expert in the field of nutrition science. The term Registered Dietitian is actually different than a nutritionist. In fact, the term nutritionist is not a regulated term and has a more general meaning. The term, registered dietitian, however, is regulated much like the terms doctor or lawyer. In other words, you are not allowed to call yourself a doctor unless you are a doctor, and you cannot call yourself a registered dietitian unless you have completed all the academic and professional requirements.

To become an RD you must complete a bachelors degree at a college accredited by the Commission of Accreditation of Dietetic Education; complete 1200 hours of a competitive internship; pass the CDR Exam; and by 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do. Registered dietitians are required to complete Continuing Education Units throughout their career to keep their registered dietitian credentials.

You can find amazing nutrition books by non-dietitians, but you can see why seeing that RD or RDN beside an author’s name in a nutrition book is a plus.

49. Mindful eating demo video is provided.

You don’t have to just read about mindful eating. The ebook also provides a link to an actual mindful eating demo video so you can actually SEE what mindful eating looks like. 

50. Mindfulness in Faith and Freezer Meals not only discusses mindful eating, but also discussed how to mindfully plate your foods to prevent over-filling your plate.

51. A collection of over 300 dietitian-approved healthy eating and fitness tips and tricks are included like…

52. Snacking Tips (Chapter 6)

53. Dining Out Tips (Chapter 7)

54. Portion Control Tips (Chapter 8)

55. “How to Make Your Own Recipes Healthier” (Chapter 9)

56. “Health and Fitness Tips for Vacationers and Frequent Travelers” (Chapter 10)

57. “When my Work Environment Causes Weight Gain” (Chapter 12)

58. “Eating Healthy at Social Gatherings” (Chapter 12)

59. “Developing an Exercise Routine” (Part 1, Chapter 13)

60. “How to Exercise when Your Kids Are Always Around” (Part 3, Chapter 13)

61. “But What if I am Too Busy to Exercise” (Part 4, Chapter 13)

62. “Ways to Sneak Exercise into your Day” (Part 5, Chapter 13)

63. You can use your results from the included interactive quiz, to determine which tips and tricks you think would make the biggest impact in your life.

64. A “Putting it All Together: Routine Planning Worksheet,” is also included in the book.

You can use this worksheet to figure the habits you would like to implement into your routine. 

65. Learn how to organize your kitchen to promote lasting changes  

66. Feel satisfied and full after eating these freezer meals.

These meals are hearty, delicious, comfort classics done in a healthier way. They are also abundant in fiber, which helps you feel full. 

67. Along with fiber, these meals are full of essential vitamins and minerals. 

68. Mindful eating can aid in digestion.

How? Although most digestive enzymes are released in the stomach. Digestion actually starts in the mouth. In fact, one enzyme, called Salivary Amylase, is released in the mouth. This enzyme starts breaking down carbohydrates. Cool fact, if you let a piece of bread sit in your mouth for a moment, you may notice a sweeter taste. That taste occurs because the more complex carbohydrate breaks down into a simpler sugar. Also chewing thoroughly gives those other enzymes in your stomach more surface area to do their work, which again promotes healthy digestion and absorption. 

69. Mindful eating can reduce the risk of many chronic diseases.

We established in #68 that Mindful eating aids in digestion. Healthy digestion promotes gut health. Poor gut health is related to inflammation and reduced immune function. Gut health, inflammation and immunity are all linked to many condition including IBS, Crohn’s, Autoimmune Disease, Alzheimer’s, heart disease, stroke, brain function and focus, mood and even depression and anxiety, to name a few. So anything that promotes a healthy gut is something worth looking into in my book. (Fortunately, a mindful eating guide IS included in my book!)

70. What does Mindfulness in Faith and Freezer Meals do as a whole?

Mindfulness in Faith and Freezer Meals is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition. 

What Mindfulness in Faith and Freezer Meals is NOT

This Freezer meal plan is NOT a rigid “you must eat these freezer meals” plan. This isn’t about strict rules or dieting. Not eating these meals is NOT wrong. In other words, you have not messed up if you go out to eat one night or if you decide to fix something other than your freezer meals one night. If your routine changes sometimes, you have NOT broken a rule or failed. In fact, I provide eating out tips as well as other helpful tips about portion control, snacking, and more.

You can use these provided tips along with your freezer meals to customize a routine that works for your family. I have also provided a chapter on mindful eating. You can incorporate mindful eating everywhere and anytime. You will see how mindfully eating, in my opinion, is one of the number one ways to maintain and lose weight if this is one of your desires.

So read the step-by-step mindful eating guide and incorporate it even when your routine is out of whack. You can mindfully eat at home, at work, at restaurants, and on vacation. Mindful eating techniques travel well, so to speak. This meal plan is meant to make life and eating healthier and easier for you and your family. This plan just makes it easy to eat healthy meals when you are too busy and overwhelmed. This is for families who just want a simple routine to relieve the stress of meal planning and cooking.

How has Mindfulness in Faith and Freezer Meals Helped You?

Has the Mindfulness in Faith and Freezer Meals ebook changed your life in some way? Email me your transformation story by using the Contact Me form on mindfulnessinfaithandfood.com. Maybe you have even experienced another benefit from Mindfulness in Faith and Freezer Meals that I haven’t even thought of. Please email me any of your stories and experiences. I would be so thankful that you took the time to tell me. 🙂

Related Posts

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How to Live Your Healthiest, Happiets, Most Meaningful Life

The Top Keys to Weight Loss According to a Dietitian

Top-Notch Meal Prep and Meal Planning Books Written by Registered Dietitians

The Best Healthy Cookbooks Written by Registered Dietitians

The Best Healthy Living Books Written by Registered Dietitians

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Live Your Healthiest, Happiest, Most Purposeful Life with Faith-based Mindful Living

This blog on faith-based mindful living has been updated and is adapted from my book, 18 Weeks to a Healthier, Happier, Most Purposeful Life

What do you want your life to look like? What about your children’s life? Are there things you would change? What does YOUR healthiest, happiest, and most meaningful life look like? 

I am a list person, so when I am asked this question, my immediate impulse is to make a list.

This site contains affiliate links (See full disclosure here.)

My Mindful Living Checklist (Does your list look similar to mine?):

1.My greatest desire is to glorify God in all that I do. I want to show God’s love through kindness and giving. My prayer is that I listen for God’s guidance in every situation because when I listen to God, amazing things happen, and I WANT TO BE AMAZED!!!

2. I wish to have a peaceful and positive life and a grateful attitude. I want to enjoy the little moments by taking the time to notice God’s world and soak it up!

3. We humans seem to have a natural desire to work and create. We want to have meaning and purpose in our lives. This is true for me too. In my ideal life, I want to learn, grow, and work. I want to create something new, and in some small way make the world better. I want to challenge my mind through reading and learning from God and others, and I want to challenge my body through physical activity. 

4. Just as I desire to work, grow, and be challenged, I equally want to have time to rest, relax, and play. Sometimes finding the time to relax is the most difficult challenge in life, and yet so important for our health and our ability to serve God and others. 

What Do We Want for Our Children?

Of course, I want these things, even more for my children. One of my greatest joys is watching my children as they feel God’s presence. They look so peaceful and content. My 2ndgreatest joy is seeing my children show kindness to others, and my third greatest joy is witnessing my children living in the moment and appreciating the little things. 

We may all have different wishes and desires, but when we break them down, I’m guessing that this list is at the heart of most of our desires…

Live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition. For busy families who want to eat healthy and organize their lives in order to better follow God & serve others. Time-saving make-ahead meals, mindful living, mindful eating techniques included
Live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition. For busy families who want to eat healthy and organize their lives in order to better follow God & serve others. Time-saving make-ahead meals, mindful living, mindful eating techniques included

But How Does Mindful Living Help Us Become This Person and Live this Healthy, Happy, Purposeful Life?

Well, I don’t fully know all the answers, but I do know a few things that help, and those are:

  • Spending time with God
  • Practicing faith-based mindful living techniques including Mindful eating
  • Mindfully eating foods from God’s earth that nourish our mind, body, and soul
  • Getting adequate rest, sleep, and physical activity

So that is where my book, 18 weeks to a Healthier, Happier, More Purposeful Life comes in.  This book is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindful living and nutrition. 

The Life Changing Benefits of Mindful Living

There are many benefits to incorporating the mindfulness techniques discussed in 18 weeks to a Healthier, Happier, More Purposeful Life. In fact, mindfulness techniques are so beneficial that schools have even started implementing mindfulness programs.

Although more research is needed, current research indicates that implementing Mindfulness programs in schools may improve social behaviors, mood, stress levels, and even academic performance and test scores. Schools are even reporting fewer suspensions, detentions, violent incidents, principal visits, bullying, and classroom disruptions since incorporating mindfulness programs! 

The Benefits of Faith-Based Mindful Living are Overwhelming

If you think about it, these results make since, don’t they? Practicing mindfulness techniques can relieve stress and help us have better self-control. When we have less stress and learn to have more self-control, we tend to make better choices. Less ideal choices can sometimes cause even more stress, which brings us full circle. Furthermore, aren’t we better able to focus and learn when our brains are calm verses stressed?

So you can see how mindfulness activities can be so impactful, but for me, the most profound impact happens when I combine faith and mindfulness.

In 18 Weeks to a Healthier, Happier, More Purposeful Life, We Talk About: 

1. Mindfully focusing on God’s presence in every moment. One aspect of mindfulness is about focusing on being present. But with faith-based mindfulness, you are focusing on how God is present with you in that very moment….

2. …And while focusing on God’s presence you get to notice all the gifts from God and the beautiful little things in God’s world.

 Let’s go back to that “Healthy, Happy, Meaningful Life list” because Faith-based mindfulness helps me fulfill that list like nothing else.

Here is How My Life Has Been Transformed Through Faith-based Mindful Living:

  • I listen to God more: Listening to God helps me make better choices. I’m not letting negative emotions take control of my actions. (At least not as often, anyway)
  • Now I am more at peace and filled with comfort because I am noticing God is with me everywhere.
  • I get to have more goose-bump-“I’m awe-struck” moments because when I intentionally focus on God in the present moment, I actually see what God is doing in my life and the lives of others around me. By focusing on God in the present moment, I get to experience the feeling of amazement more often, and I WANT TO BE AMAZED!!! (Don’t we all want to be beautifully amazed?)

Mindful Living Translates to Mindful Eating: The Prayer Before a Meal That Stops Me from Over Eating and Other Mindful Eating Techniques

Did you know learning to pause and pray is what finally helped me (a dietitian) stop overeating?

When you mindfully eat, you get to experience ALL these faith-based mindfulness benefits and more. Mindful eating gives us the opportunity to focus on God’s presence, feel gratitude for God’s gift of food, and rest our brain! We get to have mini mindfulness moments with God EVERY. TIME. WE. EAT!

With mindful breathing, we are pausing and centering out minds on one thing-breathing. When we are mindfully eating, we are still pausing and centering our brain on one thing, but this time that one thing is eating. With faith-based mindful eating, we are resting our brain by focusing on God and the food God provided. 

Some of the Other Benefits to Mindful Eating Are:

Weight Loss

I don’t want to focus too much on this because all sizes can be healthy. Some people are naturally smaller and some naturally weigh more. We have different builds and genetics. Plus, other things like medications, medical conditions, and even uncontrollable seasons in life can affect weight.

But I also don’t what you to feel that wanting to lose weight is somehow wrong. You may want to see if weight loss will help you have more energy or help with a medical condition. Maybe you feel like you could keep up with your children more if you carried less weight or maybe you want to see if weight loss can help with joint pain. There are reasons you may desire weight loss, and fortunately mindful eating can help with weight loss while also helping you stop that food obsessing often associated with dieting.   Mindful eating helps you feel full and notice your hunger/satiety cues. Moreover, the desire to binge decreases because you are actually enjoying your food ALL THE TIME.

Relieves Stress

Like the mindfulness practices above, Mindful eating is a stress reliever. Stress can cause weight gain so this is yet another way mindful eating helps with weight loss.

May Reduce the Risk of Many Chronic Conditions

Mindful eating can aid in digestion. How? When you mindfully eat, you take your time chewing your food. Chewing thoroughly gives your stomach enzymes more surface area to do their work, which again promotes healthy digestion and absorption.

Mindful Eating and Gut Health

These reasons, along with the ability to relieve stress, are how mindful eating can aid in digestion. Healthy digestion and stress relief promotes a healthy gut. Poor gut health is related to inflammation and reduced immune function. Gut health, inflammation and immunity are all linked to many condition including IBS, Crohn’s, Autoimmune Disease, Alzheimer’s, heart disease, stroke, brain function and focus, mood and even depression and anxiety, to name a few. So anything that promotes a healthy gut is something worth looking into in my book. (Fortunately, a mindful eating guide IS included in my books!)

How Can Nutrition Help You Live a Healthier, Happier, and More Meaningful Life?

Okay, this feels like a good place to talk a little about nutrition, and how in the world nutrition helps my family and me become those people and live that life listed in the opening paragraph. Healthy foods can help us focus, improve our moods, and give us the energy we need to serve God and others; learn and grow, and live a more positive life. 

In 18 Weeks to a Healthier, Happier More Purposeful Life you are provided with a list of nutrients and foods that promote cognitive function, boost mood, support the immune system, and reduce the risk of chronic disease and some autoimmune and neurodegenerative diseases. I know our children’s learning, behavior, and mood are important to us, so I picked ingredients that can help with focus, attention, behavior, and immunity. These amazingly beneficial foods are included in the Meal Builder Table in this book. With this table, you will be able to build a healthy meal on the spot. The possibilities are endless! You will be amazed at how easy it is to throw together a nutrient-packed meal!

Be Inspired to Take that Mindful Living Step

18 Weeks to a Healthier, Happier, More Purposeful Live takes you on an inspiring and uplifting journey with me, a dietitian who has lost 50 pounds through faith-based mindful nutrition. Thanks to faith-based mindfulness and nutrition, I went from being weight obsessed to feeling healthy and happy in my own body. Ironically, during the process, I ended up, not only losing weight but also strengthening my walk with God. Now she feels healthier than ever, AND she truly enjoys eating! I am able to feed my mind, body, and soul nourishing foods and feel good in my own body without weight obsessing.

Related Posts

Cook Once a Month, Eat Healthy Everyday

My Prayer Before a Meal that Stopped Me from Overeating

The One Thing I Did to Lose Weight and Strengthen My Walk with God

Resources

  1. Aucoin M, Lalonde-Parsi M-J, Cooley K. Mindfulness-Based Therapies in the Treatment of Functional Gastrointestinal : A Meta-Analysis. Evidence-based Complementary and Alternative Medicine : eCAM. 2014;2014:140724. doi:10.1155/2014/140724.Bakosh LS.  Doctoral dissertation. 2013. Investigating the effects of a daily audio-guided mindfulness intervention for elementary school students and teachers. Available from ProQuest Dissertations & Theses database. (UMI No. 3618722)
  2. Bakosh LS, Snow RM, Tobias JM, Houlihan JL, Barbosa-Leiker C. Maximizing mindful learning: An innovative mindful awareness intervention improves elementary school students’ quarterly grades. Mindfulness. 2015 Advance online publication.
  3. Diamond A, Barnett WS, Thomas J, Munro S. Preschool program improves cognitive control. Science. 2007;318:1387–1388. [PMC free article] [PubMed]
  4. Parker AE, Kupersmidt JB, Mathis ET, Scull TM, Sims C. The impact of mindfulness education on elementary school students: evaluation of the Master Mind program. Advances in School Mental Health Promotion. 2014;7:184–204. [PMC free article] [PubMed]
  5. Parker AE, Kupersmidt JB, Willoughby MT.  An investigation of mindfulness education and self-regulation in middle school classrooms. 2014. Manuscript in preparation.
  6. Black DS, Fernando R. Mindfulness training and classroom behavior among lower-income and ethnic minority elementary school children. Journal of Child and Family Studies. 2014;23:1242–1246. [PMC free article] [PubMed]
  7. Britton WB, Lepp NE, Niles HF, Rocha T, Fisher NE, Gold JS. A randomized controlled pilot trial of classroom-based mindfulness meditation compared to an active control condition in sixth-grade children. Journal of School Psychology. 2014;52:263–278.  http://doi.org/10.1016/j.jsp.2014.03.002. [PMC free article] [PubMed]
  8. Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology. 2010;78:169–183. [PMC free article] [PubMed]
  9. Semple R, Droutman V, Reid BA. Mindfulness Goes to School: Things Learned (So Far) from Research and Real World Experiences. Psychol. Sch. 2017 Jan 54 (1): 29-52. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5405439/
  10. Liu, R. T. (2017). The microbiome as a novel paradigm in studying stress and mental health. American Psychologist, 72(7), 655-667.http://dx.doi.org/10.1037/amp0000058
  11. Mayer E, Knight R, Mazmanian S, Cryan J, Tillisch K. Gut Microbes and the Brain:Paradigm Shift in Neuroscience. Journal of Neuroscience. 2014;34(46):15490-15496. doi:10.1523/jneurosci.3299-14.2014.
  12. Rogers G, Keating D, Young R, Wong M, Licinio J, Wesselingh S. From gut dysbiosis to altered brain function and mental illness: mechanisms and pathways. Molecular Psychiatry. 2016;21(6):738-748. doi:10.1038/mp.2016.50.
Copyright © 2019 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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Healthy Living Books by Registered Dietitians

 

 I hope you have found this series an invaluable resource of nutriton information.

This is the third post in the series…

Best Books Written by Registered Dietitians

(Note: At the top of each post in this series, I have provided a description of what a dietitian is; therefore, if you have read any of the other posts in the series, you may want to skip down to the list portion.)

You may be asking…

So what exactly IS a Registered Dietitian, and why do I want to take note when a health and wellness book is written by a Registered Dietitian?

This site contains affiliate links (See full disclosure here.)

A registered dietitian, by definition, is considered the expert in the field of nutrition science. The term Registered Dietitian is actually different than a nutritionist. In fact, the term nutritionist is not a regulated term and has a more general meaning. The term registered dietitian, however, is regulated much like the terms doctor or lawyer. In other words, you are not allowed to call yourself a doctor unless you are a doctor, and you cannot call yourself a registered dietitian unless you have completed all the academic and professional requirements.

Requirements for Registered Dietitians

So what are the requirements? Is there some kind of certification you need to be a registered dietitians?

Actually, you cannot just get a certification to become a registered dietitian. Whereas there might be certifications available for nutritionists.

To become an RD you must:

  1. Complete a Bachelors Degree at a college accredited by the Commission of Accreditation of Dietetic Education. Some of the required courses generally included are:

  • Microbiology
  • Medical Nutrition Therapy
  • Biology
  • Chemistry
  • Organic Chemistry
  • Anatomy and Physiology
  • Evidence Base Nutrition
  • Human Nutrition and Metabolism
  • Nutrition Counseling
  • and more

2. Complete 1200 hours of a competitive internship (The internship is usually completed in hospitals, community service agencies, medical clinics, etc)

3. Pass the CDR Exam

Just like a lawyer can’t practice law without passing an exam, an RD cannot become a registered dietitian without pasing the CDR.

4. By 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do.

5. Complete Continuing Education Units throughout their career to keep their registered dietitian credentials.

So you can see why it is a plus when a health and nutrition book is written by a registered dieitian. I want to preface here that just because an RD is considered the expert, doesn’t mean you can’t get great nutrition information and advice from non-dietitians. People who have a passion for nutrition or people who have discovered something that works for them can write insightful nutrition books.

Many health and wellness enthusiasts have done extensive research on their own and have valuable information,  but if you are getting advice from non-dietitians, I would recommend looking for the following:

  1. Are they getting their information from a Registered Dietitian? Are they seeing what multiple registered dieitians have to say about the topic before giving advice?
  2. Do they know when it is time to refer their clients to a registered dietitian? Many informed people have general nutrition knowledge, but when a client or customer needs medical nutrition therapy; then, a dietitian may be needed. Dietitians are trained in nutrition as it relates to diseases, drug-food interactions, tube feeding, enteral nutrition (nutrients through the veins), and various other medical conditions. These topics can get complicated and even be dangerous if incorrect information is given.

For example, someone may tell a client to eat more bananas because bananas are healthy, after all, BUT if a person has kidney failure and is on dialysis, too many bananas could put someone in the hosptial or worse!

One Final Note..

So one final thought before we move on to the book lists. If a book is written by a non-RD, you may want to see if a registered dietitian has written a review about the book, recommended the book, or even written a forward for the book.

Nutrition books written by non-dietitians are not a deal breaker, by any means, but you can see why seeing that RD beside an author’s name in a nutrition book is a plus.

Okay now for the good stuff…

The third post in this series is…

Healthy Living Books by Registered Dietitians

Healthy living and healthy eating books by registered dietitians: From mindful eating and meal planning, to recipes nutrition tips, these health and wellness books have you covered
Healthy living and healthy eating books by registered dietitians: From mindful eating and meal planning, to recipes nutrition tips, these health and wellness books have you covered

We have talked about the some of the Best Childhood Nutrition Books and listed some of the Top Healthy Cookbooks by Dietitians, now let’s talk about books that are not cookbooks, but help you live the healthy life you want to live!

How to Change your Life in 28 Days

This guide book by Katey Davidson, MSCFN, RD will help you set goals that naturally fit into your actual life so that you get lasting results. This guide will help you transform the “Core Seven” aspects of health, which are Beauty (Nutrition, Empowerment, Social life, Stress, Exercise, Sleep, and Beauty (inside and out).

Nourish Your Namaste

Just like the subtitle says, this ebook walks you through how nutrition and yoga can support digestion, immunity, energy, and relaxation! This book includes a list of 40 functional foods you should include in your diet to help improve digestion, immune function, energy, and relaxation!  Plant-based recipes and snack ideas are also included.

nourish_cover

 

 

 Eat to Sleep: What to Eat and When to Eat It for a Good Night’s Sleep―Every Night

Many of us forget how important sleep is, but when you go a few nights without sleeping you are quickly reminded! This book is perfect for someone who suffers from insomnia or chronic sleeplessness. Eat to Sleep explains which “sleepy” foods to eat and when to eat them in order to get the best night’s rest possible.


Faith, Mindfulness, & Nutrition

“What an awesome and inspiring book!!!! This book is full of inspirational stories that integrate health, faith, and mindfulness. The “goose-bump God moment” stories will give you chills! I love this book!” -Mary

Learn how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Faith, Mindfulness, and Nutrition takes you on an inspiring and uplifting journey with dietitian, Lacy Ngo. Thanks to faith-based mindfulness and nutrition, Ngo went from being weight obsessed to feeling healthy and happy in her own body. Ironically, during the process, Ngo ended up, not only losing weight, but also strengthening her walk with God. Now she feels healthier than ever AND she truly enjoys eating! She is able to feed her mind, body, and soul nourishing foods and feel good in her own body without weight obsessing. Get ready to get goose-bumps as you read this amazing true story.

*A Bonus Mindful Planner is Included!!!

The Nourishing Meal Builder

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.

Created by a registered dietitian, The Nourishing Meal Builder and the included Nourishing Meal Builder Cards take the stress out of cooking nourishing, healing meals! Motivated by her son’s illnesses and her own symptoms, Lacy Ngo (that’s me!) became passionate about providing an easy strategy that busy families could use to implement research-based nutrition into their daily lives.

After incorporating these strategies into my own life, I was even more convinced that nutrition can change lives:
-My mood improved
-My seasonal allergies stopped showing up in the fall and spring
-My energy improved
-My acne resolved
-My son’s behavior and anxiety improved

What’s included in The Nourishing Meal Builder?
-Lists of nutrients and foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; and reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergy symptoms
-A simple Meal Plan Checklist
-A faith-based mindfulness and mindful eating guide
-Printable Meal Builder cards

Mindfulness in Faith and Freezer Meals

I’m kind of extra fond of this book because it’s mine. : ) This ebook does have a cookbook component, but it includes so much more. In the cookbook component, I show you how to make a month of meals in one day so that you can easily eat healthy, homecooked meals at home everyday (or at least most days). You can also just use the recipes individually each day if you prefer. I also give you pro tips on how to efficiently cook all these meals in a timely manner. (I just finished cooking 110 freezer meal this week, and I used the efficiency tips that I share with you in this ebook to get all 110 meals done in 5 hours!)

This book includes much more than recipes though.

What is included:

  • Mindful Eating Techniques
  • Mindful Eating Demo Video
  • An interactive Nutrition Quiz to help you develop your own healthy living routine
  • 100s of healthy living tips from a registered dietitian
  • Healthy and easy family-friendly breakfast, lunch, dinner freezer meal recipes that last most families a month or more!
  • A Complete Grocery List so that shopping for a month of meals is simple.
  • Pro Tips on how to efficiently cook a month of meals in a day. 
  • Because I believe God is a part of everything; this book also discusses faith and how faith relates to our health.
Meal planning, weight loss, freezer meals ebook
Mindfulness in Faith and Freezer Meals eBook

You can learn more or purchase “Mindfulness in Faith and Freezer Meals” here.

The Mom’s Guide to a Nourishing Garden

This is such a unique book! According to dietitian, Jen Haugen, gardening nourishes the soul and having a family vegetable garden is a great way to grow healthy, nutritious foods! This book includes everything you need to know to plant more than 35 different garden fruits and vegetables, as well as 30 garden fresh recipes!

Plant-Based Nutrition, 2E (Idiot’s Guides)

“Whether you’re vegan, vegetarian, or omnivore, getting your nutrition from plant-based foods is one of the best things you can do for your health—and it’s easier than you might think!” 

I love this quote from the description of this book. “Plant-Based Nutrition” gives you everything you need to start a delicious and nutritious plant-based diet! This book provides ample tips and recipes to help you incorporate more plants into your life! 

The Vegiterranean Diet: The New and Improved Mediterranean Eating Plan–with Deliciously Satisfying Vegan Recipes for Optimal Health

The Mediterranean diet is considered one of the best and has been linked to a lower risk in cancer, heart disease, and Alzheimer’s! “The Vegiterranean Diet” focuses on the whole-plant foods of the Mediterranean diet. From meal plans, recipes, and tips, this book has the Vegiterranean diet covered!

The Attitude Antidote: A Whole Life Overhaul 21-Day Devotional

Health is about so much more than the foods we eat and how much we exercise. Health is about the whole person: mind, body, and spirit. “The Attitude Antidote” was a delight to read! This devotional, written by a dietitian, covers the mind and spirit aspect of our health. Jessa Nowak believes there is nothing more defining than your attitude. When we learn to have a grateful and positive attitude and approach to our daily life, then we will be happier and healthier. 

Body Kindness: Transform Your Health from the Inside Out–and Never Say Diet Again

This book is so popular that it was on backorder when I first tried to order it! This book shows you how to have a happier and healthier life by treating yourself with compassion. This anti-dieting book focuses on mindfulness, self-compassion, self-acceptance, gratitude, and affirmations. In other words, this book is about listening to your body and being kind to yourself and your body.

Food and Fitness After 50: Eat Well, Move Well, Be Well

I am 38 years old as I write this post, and I have definitely noticed my health and fitness needs have changed from when I was in my 20s. That is why I am so glad the book, “Food and Fitness after 50” is available. Christine Rosenbloom, PhD, RDN, FAND, and Bob Murray, PhD, FACSM, share steps and tips on how to start a healthy fitness routine and eating plans. “Food and Fitness After 50 also includes weight management techniques as well as tips for better sleep.

Health Takes Guts

I devoured this book in two days! What a fascinating read! This book is a detailed explanation of nutrition as it relates to gut health, mental fatigue, IBS, Diarrhea, Constipation, Alzheimer’s, Autoimmune diseases, inflammation, mood, fatigue, immunity, and many other medical conditions. This is definitely worth the purchase!

ebook: Health Takes Guts® Your Comprehensive Guide to Eliminating Digestive Issues, Anxiety, and Fatigue

 

The Mindful Diet: How to Transform Your Relationship with Food for Lasting Weight Loss and Vibrant Health

If you have read some of my past posts, you know that I have had a history of weight gain. In fact, being called a “two ton whale” in middle school was the negative motivator that started me on a weight loss journey. I kept the weight off for years, but then gained weight right after I got married. It was when I stopped focusing on weight and focused on mindful eating that I naturally lost 55 pounds without needing willpower, without counting calories, without dieting, or getting on the scale. I only know how much weight I lost because I saw the weight at the doctors office. This books is about the power of mindfulness and mindful eating. “The Mindful Diet” discusses how mindfulness and mindful eat can help with with lasting weight loss!

Lean Body Smart Life: 12-Fix Plan to a Leaner, Healthier, Happier Life

I am an organizer and list maker so I love how organized this book is. In Judith Scharman Draughon’s book, Judith narrows down the science into what she considers the 12 most important things you can do for your health and wellness- all without being on a diet!

The Overworked Person’s Guide to Better Nutrition: Simple Steps YOU Can Take to Eat Well, Reduce Stress, and Improve Your Health

Many of us are overworked and overly busy today. We don’t have time to incorporate big changes into our lives. This is where this book comes in. “The Overworked Person’s Guide to Better Nutrition” provides tiny, easy to implement tips that bring big results. Tiny tips that equal big results! Yes please!

Your 6-Week Guide to LiveBest: Simple Solutions for Fresh Food & Well-Being

In this book, you will find more than 100 simple, realistic solutions as wells as assessments, food tips and meal ideas to help you live a happier, healthier, and stronger life. The 6-week guide is a great start to making lasting changes.

Too Busy to Diet: A Guide To Smart Nutrition When You’re On The Move

Quick and easy to read, this book is perfect for busy people. This book provides easy solutions to meal planning, shopping, and eating out. In the book, dietitian’s Jacqueline King and Monica Joyce answers questions patients have been asking them for years such as How can I get more calcium, what foods are high in fiber, and how do I lower my sodium intake with our sacrificing taste?



The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease, and Add Years to Your Life

I was standing in my kitchen soon after finishing this post when I realized I had not included a Flexitarian book! I ran back to add this “must have on this list” book. Like the Mediterranean and the Vegiterranean diet, the Flexitarian diet is one of the healthiest! This book has so much information and 140 recipes as well!

Healthy for Your Life

Health is so much more than the number on a scale. Health is about mind, body, and soul! With this book, you get to decide what healthy means to you! This is a non-diet book, that provides inspiration and tips to help you nourish your mind, body and soul.

hfyl_bookcover

The Mindful Eating Workbook

The Mindful Eating Workbook: Simple Mindfulness Practices to Nurture a Healthy Relationship with Food

You can probably guess that I am super excited about this workbook! This workbook includes mindful eating 101, as well as mindful cooking and mindful eating strategies and reflective exercises.

Other Posts in the “Books by Dietitians” Series

Childhood Nutrition Books by Registered Dietitians

Top Healthy Cookbooks by Registered Dietitians

Nutrition Books for Specific Conditions Written by Registered Dietitians

Meal Prep & Meal Planning Books Written by Registered Dietitians

The Best Faith-Based Weight Loss Books and Courses

Cook Once a Month, Eat Healthy Everyday

Holistic Health: Mind, Body, Spirit Books by Registered Dietitians

Books for Registered Dietitians by Registered Dietitians

Sports Nutrition Books written by Registered Dietitians

Weight Loss Books Written by Registered DietitiansN

Copyright © 2019 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 site is hosted by Bluehost.

Mindfulness for Children

Benefits of Mindfulness for Children : May help improve mood, stress levels, social skills, and academics
Benefits of Mindfulness for Children : May help improve mood, stress levels, social skills, and academics

Benefits of Mindfulness for Children : May help improve mood, stress levels, social skills, and academics

How Can Mindfulness Benefit Our Children’s Mental Health?

Our children are just as busy as we are these days. Children often don’t have time to “stop and smell the roses,” and they often don’t have time to stop and express their emotions either. Did you know that because mindfulness techniques are so beneficial to children and their mental health that many schools have started incorporating mindfulness activities in schools? Even my children have come home talking about the mindfulness techniques they did in school that day. Our church has even started practicing mindfulness techniques to help our kids feel calm and ready to learn their Sunday school lessons.

According to “Time Magizine Special Edition: Mindfulness: The New Science of Health and Happiness,” research says Mindfulness, Kindness, and Meditation programs for children may improve social behaviors, mood, stress levels, and even academic performance and test scores.

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Three Components of Mindfulness

So mindfulness sounds pretty great, but what exaclty is it?

There are several components to mindfulness, and for this post I want to discuss three:

  1. Being in the Present. Mindfulness is about being in the present moment. The past is gone and the future has not happened, but the present is HERE and NOW. Think about it. What do we spend most of our time stressing and worrying about?…The past and the future. Think about how much less stress we would have if we learned to focus on the present moment. In my experience, even when the busyness doesn’t stop, mindfulness can help de-stress because we are focusing on the present moment instead of thinking about all that we have to do in the future. With mindfulness, your are taking life one day and one moment at a time.
  2. Approaching Life with Graditude. One aspect of mindfulness in focusing on the positive in your life in that moment. Again, according to “Time Special Edition Mindfulness: The New Science of Health and Happiness,” gratitude practices have been associated with improved kidney function, a reduction in blood pressure, decreased stress hormones, increased energy levels, and increased reports of happiness.
  3. Pausing and breathing before action. When we pause before we speak, eat, cook, clean, or enter a room, we give ouselves a moment to center our minds. When we pause before doing, we usually make better decisions. During the pause, we can take a deep breath and calm our minds; then, we can think about what action and words are best. Perhaps this pause can even help us focus and enjoy the present moment, and  help us choose kindness a little more often. The more often we choose kindness, the happier and less stressed we will be. Everyone feels better when we choose kind words and actions.

Mindfulness Techniques for Children

Mindfulness techniques give our brains time to rest, recharge, and even process our feelings. This is true for both adults and children.

Below are some mindfulness exercises I often do with my own children that help them de-stress and deal with their emotions:

  1. Mindful Breathing

Mindful breathing is one of the classic mindfulness techniques and for good reason- it works! With mindful breathing we center our thoughts on one thing: breathing. Our brains have time to rest instead of thinking about 100s of things at once. Here is a quick example of a mindful breathing exercise for children:

  • Close your eyes (If you are somewhere where you feel uncomfortable closing your eyes, you can leave them open).
  • Take a deep (but slow) breath in; pause for about 3 seconds before slowly releasing your breath.
  • Do this about 3 to 5 times
  • While you are breathing, focus on your breath. You can do this by noticing your chest moving up and down, by noticing your stomach moving up and down, or by noticing your breath going in and out of your nose. Pick which one you would like to focus on.
  • Your thoughts may wonder and that is completley okay and normal. When you notice your thoughts wondering, simply acknowledge your thoughts and calmly re-focus on your breathing.

The Breath Prayer

Another type of mindful breathing is called the breath prayer. This is actually not something new. In fact, the breath prayer is an ancient Christian practise. With the breath prayer, you breathe similarly to the technique above, except when you breathe in and out you repeat a one sentence prayer. You can also use a simple one sentence scripture for your prayer.

A simple breath prayer with our children could go something like this:

  • Breath in slowly and say in your mind, “Thank you God..
  • Pause for about 3 seconds..
  • Breath out slowly and say in your mind, “…for the people in this room.”

For children of faith, a breath prayer can be a great way to calm and de-stress. A breath prayer is a fantastic reminder that God made this moment and is with us and guiding us in each moment. What a comfort to remember this throughout the day!

2. Minful Eating

Mindful eating can calm, relax, and recharge us in similar ways as mindful breathing. When you mindfully breath, your busy mind calms down by focusing on one thing: breathing. With mindful eating, your busy brain has a chance to calm down, and focus on one thing: eating.

Mindful Eating Basics:

Before eating, pause, look at your food, smell your food, and take the time to be thankful or pray. I often like to pray with my eyes open, so that I can look at the food I am thankful for.

The take your fitst bite. Focus on that bite. Notice the textures, the flavor, and your mouth chewing. Only focus on your eating. indful eating works best when the TV is off and the phone is put away.

Put the fork down while you are chewing. Many people prepare their next bite while chewing the one in their mouth. Try to avoid doing this. After you have completley swallowed your food; thake a sip of drink, and only then start preparing your next bite.

For more Mindful Eating Techniques click here.

3. Bedtime Breath Prayer and Mindful relaxing with

Breath prayers can be a calming way to fall asleep as well. I like to say a prayer thanking God for the soft bed and my cozy room. Before moving on to the Body Scan technique…

Another mindfulness techniques that helps children relax for sleeping is a body scan. I like to do the body scan like this:

  • As you lay in your bed, go through your whole body noticing from head to toe how your bed feels against your body.
  • First, climb under your covers and get comfortable.
  • Now start at your feet. Tighten your feet for a couple of seconds, then completley relax them. Notice how your feet feel against the soft bed. Notice how your warm blanket feels against your feet.
  • Next tense up your legs and then relax. Notice how the bed and blankets feel against your legs.
  • Repeat the same steps for your belly and back; then, your arms, and your head.
  • For your head, tense up your forhead and mouth, and when you relax your head, make sure you are relaxing your mouth, jaw and forehead. Relaxing your face muscles is my favorite part.

You can repeat this until you fall asleep or you may not get through the first round before you are off to dreamland.

More Resources

I hope these basic mindfulness techniques can help you and your child get started, but if you are ready to dive into mindfulness and learn more, there are plenty of amazing childhood mental health and mindfulness resources available. Checkout some of the mindfulness books for children and families below:

If you are searching for other excellent health education resources for kids and families, I recommend browsing Jumohealth.com. This site is full of information on physical and mental health topics for kids and their families.

Benefits of Mindfulness for Children : May help improve mood, stress levels, social skills, and academics

Related Posts

How to Mindfully Eat to Lose Weight: A Step by Step Guide

The One Prayer that Stopped Me from Overeating

What Does Mindful Living Have to Do With Emotional Eating?

The Mindful Planner: Free Printable

The ONE Thing I Did to Lose Weight AND Strengthen My Walk with God

The Mindfully Healthy Lunch Box

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 site is hosted by Bluehost.

Bring More Mindfulness into Your Life with These Mindfulness Essentials

Great Gift Ideas for you and your loved ones!

*Updated November 5, 2018

First, What is Mindfulness?

Mindfulness is about being in the present moment. The past is gone and the future has not happened, but the present is HERE and NOW. Although you don’t need any products to start practicing mindful living, you may find some of these products helpful. So here is a list of some of my favorite mindful meditation apps, children’s books, mindful journals, mindful eating books, and more.

This site contains affiliate links (See full disclosure here.)

Bring More Mindfulness into Your Life

Mindful Children’s Books, Games, Activities (Great for Adults too!)

Mindful Coloring Books

There is something about coloring that calms the soul! A friend once told me she loved to color a picture and pray for one person while she colored the page. I just love this idea!

Mindful Living Books and Journals

One important aspect of mindful living is taking the time to have quiet time. One of my favorite things to do during my quiet time is spend time with God. I love to use this time to pray, read scripture, write in my journal, and just be comforted by the presence of God. So I would be so delighed if I received a quiet time with God basket as a gift. The basket could include little gems like a mindful journal, relaxing tea and a inspirational mug. The basket could even include a calming sented candle and a scripture coloring book. Below I have listed some of my favorite quiet time basket gift ideas.

Relaxing Tea

Calming Scent Candles

Mindful Mugs

Mindful Eating Books

If you are interested in learning more about mindful eating, these are THE books for you.

18 Weeks to a Healthier, Happier, More Purposeful Life

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

Perhaps you have struggled for years to feel happier, improve your health, or lose weight. You have tried countless diets, programs, and strategies, but all have fallen short. Something was always missing. You needed something more. To truly transform, you must address all of you-your mind, body, and spirit. This is the only way to experience drastic lasting change. This 18-week program address all of it! This program provides the exact steps that, based on scientific research, produce the most dramatic health and weight loss success.

The Nourishing Meal Builder

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.

Create a happier, healthier, more purposeful life with faith-based mindfulness and nutrition.

What’s included in The Nourishing Meal Builder?
-Lists of nutrients and foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; and reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergy symptoms
-A simple Meal Plan Checklist
-A faith-based mindfulness and mindful eating guide
-Printable Meal Builder cards

The Mindfulness in Faith and Freezer Meals” ebook

Meal planning, weight loss, freezer meals ebook
Mindfulness in Faith and Freezer Meals eBook

If you are looking a Mindful Eating book with a detailed healthy freezer meal plan you will want to purchase the “Mindfulness in Faith and Freezer Meals” ebook.

The “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 adn tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.

    The goals of cooking all of your meals in ONE Day are:

    • More daily free time,
    • A decreased grocery bill,
    • Healthier meals for the whole family,
    • Less daily stress, and
    • Weight Loss/Weight Maintenance

Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.

Check Out What Others are Saying about the “Mindfulness in Faith and Freezer Meals” 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

Check Out these Other Wonderful Mindful Eating Books!

Mindful living gift ideas; Mindful gifts great for the Christmas holidays
Mindful living gift ideas; Mindful gifts great for the Christmas holidays

Mindfulness Children’s App

So far I use one app, and I love it for children and adults. The app is called “Mindfulness for Children.” My children and I love using this app every night.

Bonus: Mindfulness Songs (Songs about Living in the Moment and Being Grateful)

You know how on vacation, we often leave our worries about the past and the future at home? From the moment we enter the car or plane, we seem to start living in the present moment. We turn on the music and just be. When we are on vacation, it is as if we put life on PAUSE, and we truly experience the present. Have you ever noticed that we often start living in the moment when that road trip first begins, and we often do this by listening to music?

Just think if we drove around on a daily basis living in the moment like we do on vacation. SO I want to include my favorite “mindfulness” songs in this post. These are songs about living in the moment, letting go of worry, and having gratitude.

“Breathe” by Jonny Diaz,

“Day One” by Matthew West

“Happy” by Pharrell Williams,

“It’s a Great Day to Be Alive,” by Travis Tritt

“Let it Be” by Geaorgia Florida Line,

“It’s Gonna Be a Good Life,” by One Republic, and (don’t laugh)

“Slow Ride” by Foghat (Hey it’s about driving slow and just enjoying the moment)

Are you read for this one:

“Let it Go” from Frozen (Think about it. It’s about letting go of the past and living in the moment!)

Click here to Get a Free 7-Day Mindful Planner printable and Join the Mindfulness in Faith and Food Family!

Final Thoughts

I could make this list longer, but I wanted to leave you with my absolute favorite mindfulness products. Do you have any favorite mindfulness products? I would love to hear about them.

Related Posts

Dietitian Confessions: Why Mindful Eating Works for Weight Loss

How to Mindfully Eat to Lose Weight: A Step by Step Guide

The ONE Thing I Did to Lose Weight AND Strengthen My Walk with God

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 site is hosted by Bluehost.

The Mindful Planner: Free Printable

The Mindful Planner Free Download!

Hi All! I am so excited about this free printable 7-Day Mindful Planner! Oh how mindfulness has changed my daily life. I mean…on the days I remember to embrace mindfulness and focus on the presence of God, I am so much more relaxed, and I make better choices. The days I forget to be mindful are a different story. My mindLESS days are a stressful blur and my choices…well, let’s just say I usually want a do-over by the end of the day.

I realized I needed to make mindfulness a priority so I decided to develop the 7-Day Mindful Planner.

This site contains affiliate links (See full disclosure here.)

I love this planner!

mindful planner
The Mindful Planner

What is Included in this Planner?

The first page of the planner provides a mindfulness daily quick reference. Then the following pages include daily mindful Bible verses, space to include mindful exercise, as well as space for meal planning (mindful eating is a huge part of mindfulness).

My favorite part of the planner, however, is the mindful gratitude journal space. (A grateful attitude is also a huge part of mindfulness). In this section, you can reflect and write about the best parts of your day. What a fun way to end your day!

You can download and print as many of these free sheets as you need! I like to print enough for a month, and put them in a pretty binder.

Get the free 7-Day Mindful Planner and join the Mindfulness in Faith and Food family here.

Related Post from Mindfulness in Faith and Food

What Does Mindful Living Have to Do With Emotional Eating?

How to Mindfully Eat to Lose Weight: A Step by Step Guide

Bring More Mindfulness into Your Life with These Mindfulness Essentials

Dietitian Confessions: Why Mindful Eating Works for Weight Loss

The ONE Thing I Did to Lose Weight AND Strengthen My Walk with God

Related Products

The “Mindfulness in Faith and Freezer Meals” ebook

The “Mindfulness in Faith and Freezer Meals” ebook not only includes more mindful eating strategies and techniques, but this ebook also includes a detailed freezer meal plan and weight loss guide!

Meal planning, weight loss, freezer meals ebook
Mindfulness in Faith and Freezer Meals eBook

The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:

  • The “What is Preventing You From Living a Healthier Life?” interactive quiz
  • 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.

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

 

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 site is hosted by Bluehost.

What Does Mindful Living Have to Do With Emotional Eating?

In past posts, I have talked about how mindful eating can help with weight loss, but today’s post is a little different. Today I wanted to talk about Mindful Living. Mindful living even when you are NOT currently eating, can benefit multiple areas of your life including emotional eating?

In other words, mindful living can help with weight loss even when food is not directly involved. Let me explain…

You are probably not surprised when I say weight struggles are usually more about our emotional struggles that anything else. Life is HARD. Sometimes we have more stress than we can bare. We need a way to cope, and overeating can feel like a quick fix. Bottom line, stress and other emotions are a major player in weight gain. But what does this have to do with mindful living?

What Does Mindful Living Have to Do with Emotional Eating?

Disclosure: This site may provide affiliate links (See full disclosure)

First, What is Mindfulness?

Mindfulness is about being in the present moment. The past is gone and the future has not happened, but the present is HERE and NOW. Think about it. What do we spend most of our time stressing and worrying about?…The past and the future. Think about how much less stress we would have if we learned to focus on the present moment. Mindful eating is about focusing on eating and enjoying every bite. Mindful living is about focusing and enjoying whatever you are doing in that moment. Mindfulness is also about having a grateful approach to life. When we are mindflully living, we focus on the positive and what we are thankful for in the present moment. For me, mindfulness is about focusing on God’s presence in our lives at every moment and focusing on the beauty in God’s world. Sounds simple right? Yeah, I know. It is a lot easier said than done. Sometimes we will still worry about the past and future, but fortunately mindfuless exercises can help us live in the present a little more often.

Does the Bible Have Anything to Say About Mindfulness?

The characteristics of mindfulness are making space for quiet time and rest, living in the moment, having a gratitude attitude, and (for me) pausing to focusing on God’s presence in our every day lives. Turns out the Bible has a lot to say about these characteristics. I listed a few of my favorite Bible verses about Mindfulness in the infograph below.

The characteristics of mindfulness are focusing on the present (and for me, the presence of God in each moment), being thankful, makng space for quiet time, and pausing during the day. That pause helps with self control and relieves stress.  My favorite verse is “Be still and know that I am God.” When I hear this verse, I hear, “be still, stop frantically running around, relax, and stay calm, because don’t you realize that I AM GOD…I got this!”

So How Does Mindful Living Help with Emotional Eating?

Our emotions usually come from either worrying about the past or future. Mindfulness helps us cope with the stresses of life. By living mindfully, we can focus on the present instead of worrying about the past and future. So if you find that you often emotionally eat ( and many of us do including me), perhaps adapting some, if not all, of these six daily mindfulness techniques will be just what your soul has been longing. Perhaps these techniques can take the place of emotional eating as a way to cope with the stresses of life.

 Daily Mindfulness Exercises: What does a Mindful Day Look Like?

Hopefully we have established the characteristics of mindfulness, but how do we incorporate mindfulness into our daily lives?

For me, a mindful day would look like this:

1. Pause, Breath, and Pray Before Entering a New Place

Pause…take a moment to breath and mindfully pray before entering a new environment. When I pray, I ask God to help me remember to show love and kindness in this current environment. I then thank God for being with me, and I pray that I hear and mindfully listen for God’s guidance while I am in this place. So pausing and praying before entering a new environment means, I pray on the way to my kids school, before entering the grocery store, or my friends house. I pray before a family reunion or a meeting at work. By doing this, I remember God is with me everywhere.  By pausing, breathing, and praying, I better focus on the moment and on God everywhere. This act keeps me calm and comforted and helps me react in a more loving way in different situations. I actually have a cool story about this here.

2. Use Your Senses to Focus on the People and the Place

Once you have entered each new environment, place, or building, focus on the people and the place you are in. In other words, use your senses to be present in the moment instead of thinking about all the things you have to do later. This is particularly important to me when I am with my children. Worrying about all that I have to do, doesn’t help me, and I miss out on beautiful moments with my kids when I worry about things I can’ do anything about in that moment.

You know, I recently caught myself worrying instead of being present. I was late for a meeting, and I was waiting on my daughter’s teacher to arrive so that I could leave for the meeting. While I was impatiently waiting, my 4 year old daughter was twirling and giggling. I suddenly realized that I was missing out on what was right in front of me. I couldn’t do anything about being late so why should I worry? At that moment, I stopped worrying and started twirling and giggling with my daughter. This moment of waiting ended up being a beautiful, special moment, all because I chose to live in the moment.

3. Practice Gratitude (There are Actual Exercises that Help!)

When we approach life with a grateful attitude and look for the good in life, the benefits are endless. According to “Time Special Edition Mindfulness: The New Science of Health and Happiness,” gratitude practices have been associated with improved kidney function, reduction in blood pressure, decreased stress hormones, increased energy levels, and increased reports of happiness. When we  focus on the positive aspects of life, we tend to have more compassion and kindness for others; thus, the the circle of positivity continues. Now the person you showed kindness to may leave feeling more grateful and positive. Now they will be more likly to pass it on.

Gratitude Techniques:

Keep a gratitude journal is a helpful gratitude technique. Every night, write down what you were thankful for that day. If that is too much, simply writing down one thing you are grateful for every day. Again, according to “Time Special Edition Mindfulness: The New Science of Health and Happiness,” even this small exercise is also helpful.

Don’t want to even write?  Try this… You remember that moment you pause and pray before entering a new place? While you are praying, remember to thank God for something as well.

4. Making Time for Quiet Time

We all need to rest. We need time to clear our thoughts and feel the weight of responsibility lifted for a little while. When I take time to just relax in God’s presence, it feels like a chance to completely be myself with the only One who loves me unconditionally. The problems of the world are gone for a moment. I am safe, free, and at peace. My favorite ways to experience quiet time with God is through prayer, reading: either the Bible or uplifting faith books, and through journaling, which brings me to mindfulness technique number five…

5. Mindful Living: Journaling

You can do three of these five techniques in one with journaling. You can practice gratitude, focus on God’s presence, and have quiet time all through mindful journaling. Keeping a journal has been a part of my life for years, but I truly saw the dfference in my outlook on life when I focused on God and gratitude as I wrote.

In my mindful journal I now include:

  • All the positve things about the day (what I am grateful for)
  • Written prayers or letters to God
  • Any lessons I learned through either my experiences, reading, or Bible studies
  • Any questions I have about life
  • God moment stories: These are stories about when I notice God working in my life. One cool thing about taking the time to mindfully notice God’s presence every day is that…you notice God’s presence regularly. Since I started mindfully taking the time to notice God in the present moment, I have  had so many “goose-bump” God moments. These are those moments that I think, ‘oh I will rememner this,’ but as time passes, I find I can’t remember the details. Before including these God moment stories in my journal, I would remember something pretty cool happened, but I couldn’t bring the vague memory to the surface in my mind. By including these God moment stories in my journal, I solidify these events to my memory, and if I do forget, I can look at my journal and experience the awe and wonder all over again.

6. Mindful Eating

Okay, I know I have been talking about non-eating mindfulness techniques that help with emotional eating and weight loss, but mindful eating techniques are a part of living a mindful day, and mindful eating can definitely help with emotional eating and weight loss. Mindful eating does more than help with weight loss though. Mindful eating is also a time to pause from the day and focus on God, feel grateful, and enjoy a peaceful experience. When I mindfully focus on God’s presence while eating, I do much less overeating. In fact, I like to say a little prayer before I eat.  As I pray, I think about 1 Corinthians 10:31 which says, “ So whether you eat or drink or whatever you do, do it all for the glory of God.”

My prayer before I eat goes something like this, “God, thank you so much for this food. Thank you for this time that I have to sit and enjoy the food you have given me. I want to eat for the glory of You, God.” After saying this prayer, I enjoy my food, and I enjoy my time eating in God’s presence. You can find more details about how to mindfully eat in my post, “How to Lose Weight Through Mindful Eating: A Step-by-Step Guide.”

And there you have it;  six mindfulness exercises you can incorporate into your day. Adding these techniques to your daily life may just be what you were needed to reduce your emotional eating.

If you Liked these Mindfulness techniques then you may also like…

18 Weeks to a Healthier, Happier, More Purposeful Life

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

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

*A Bonus Mindful Wellness Journal is Included!!!

what does mindful eating AND mindful LIVNG have to do with emotional eating, health, weight loss, and wellness
what does mindful eating AND mindful LIVNG have to do with emotional eating, health, weight loss, and wellness

The Nourishing Meal Builder

The Nourishing Meal Builder
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.

The Nourishing Meal Builder and the included Nourishing Meal Builder Cards take the stress out of cooking nourishing, healing meals! Motivated by her son’s illnesses and her own symptoms, Lacy Ngo became passionate about providing an easy strategy that busy families could use to implement research-based nutrition into their daily lives.
After incorporating these strategies into her own life, Ngo was even more convinced that nutrition can change lives:
-Her mood improved
-Her seasonal allergies stopped showing up in the fall and spring
-Her energy improved
-Her acne went away
-Her family got sick less often
-Her son’s behavior and anxiety improved

What’s included in The Nourishing Meal Builder?
-Lists of nutrients and foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; and reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergy symptoms
-A simple Meal Plan Checklist
-A faith-based mindfulness and mindful eating guide
-Printable Meal Builder cards

Mindfulness in Faith and Freezer Meals” ebook

The “Mindfulness in Faith and Freezer Meals” ebook not only includes more mindful eating strategies and techniques, but this ebook also includes a detailed freezer meal plan and weight loss guide!

Meal planning, weight loss, freezer meals ebook
Mindfulness in Faith and Freezer Meals eBook

The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:

  • The “What is Preventing You From Living a Healthier Life?” interactive quiz
  • 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.

Related Posts

How I Lost 55 Pounds Through Mindful Eating

Mindful Eating For Weight Loss: A Step-by-Step Guide

*If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet self assessment and evaluation developed by a registered dieititian.

You May Also Like

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.

Photo by hang_in_there

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

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

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.

Dietitian Confessions: Why Mindful Eating Works for Weight Loss

Dietitian Confession: Hi, My name is Lacy Ngo, and I am a registered dietitian who has struggled with weight and weight obsessing. Here is a little background: I graduated cum laude with a B.S. in human nutrition and then went on to get a master’s in human nutrition as well. I knew all the science and best practices for weight loss, but I still had seasons of struggles. You can read more about my weight loss journey in 18 Weeks to a Healthier, Happier, More Purposeful Life. So my confession for today is I am a Dietitian, and I was able to stop food obsessing AND, in the process, lose weight through Mindful Eating. In fact, for the first time, weight loss came easily, and I was able to keep it off. Here is why mindful eating worked for me. Learn more about how to incorporate mindful eating into your life in 18 Weeks to a Healthier, Happier, More Purposeful Life

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

Mindful Eating Works Because Mindful Eating is About Enjoying your Food

Disclosure: This site may provide affiliate links (See full disclosure)

mindful eating, mindful eating for weight loss
Mindful Eating Helped me Lose 55 Pounds

MindLESS Eating

Before understanding mindful eating, it helps to understand mindLESS eating. I think the best way to explain this is with a little story about when one of my clients realized mindLESS eating was his major weight loss barrier. During a nutrition counseling session, this client revealed that his “aha” moment occurred one day while he was at work. He told me that while he was walking past a coworker’s desk, he took a chip off of her desk and ate it without asking. The coworker jokingly said, “Hey! Don’t eat my lunch!” His response was eye-opening for him. Do you know what he said? “Did I just take that chip? I didn’t even know I did it!” He began to realize how often he mindlessly ate without even thinking, and how this affected his weight. Did he even enjoy that chip? No, he didn’t even know he had eaten it!  He is not alone; many of us do it.

Mindful eating is about ENJOYING your food!

eat photo
Photo by Joshua Rappeneker

Mindful Eating Helps with Weight Maintenance

Mindful eating has been helpful not only with weight loss but also with weight maintenance. Although mindful eating might be a new concept for many, dietitians have been using at least some aspects of mindful eating with their clients for years, and some have found mindful eating so successful that they almost exclusively focus on mindful eating and hunger cues to help with weight loss.

Mindful Eating Helped ME Lose Weight

eating photo
Photo by Sole Treadmill

 Less Need for Willpower

After my last baby, I was tired of the weight loss, and willpower game.  I could lose weight with willpower again, but what was I going to do when the willpower wore off like it always does? I was getting tired of weight obsessing! And as a dietitian, I knew not only is weight obsessing not healthy, but health comes in many different sizes. After seeing the research and success of mindful eating, I decided to stop focusing on the scale and focus simply on mindful eating. Ironically when I finally stopped weight obsessing, I lost 55 pounds, and it was the easiest 55 pounds I have ever lost!

With Mindful Eating, No Food is Forbidden

With Mindful Eating, I never feel deprived. I rarely feel the need to cheat because I am ALWAYS permitting myself to enjoy eating. I’m not at war with food anymore. I overeat less and feel guilty less often because, with mindful eating, no food is forbidden. I no longer binge eat because I experience pleasure with food all the time! If I do splurge, it isn’t “over the top”  anymore. In other words, I rarely stuff my face until I am painfully full.

Being mindful is about being aware of your food as you are eating, and being aware of how your body is feeling. My body never feels good after overeating less nourishing foods, and I can’t enjoy the rest of my day when I feel so uncomfortably full. When I mindfully eat, I slow down and notice my fullness sooner. The focus is on how I am feeling, not my weight. Since I no longer weighed myself, the only reason I even knew that I had lost that much weight is by seeing the weight at the doctor’s office.

With Mindful Eating, Food Doesn’t Have the Power over You Anymore

Not only is mindful eating helps with weight loss, but is often helpful for people struggling with binge eating and food obsessing. When people are constantly dieting, they are constantly obsessing about food. When there are no forbidden foods, food doesn’t have that power over you anymore. Mindful eating works because you don’t feel deprived; you enjoy your food; there are no forbidden foods; you feel less guilt, and it takes less willpower.

About Lacy Ngo, MS, RDN

Lacy Ngo is a registered dietitian who has experienced the positive effects of mindfulness in her own life. She has also completed mindful eating training and teaches mindful eating classes in her community. Ngo is the author of several faith-based mindfulness and mindful eating books including, Faith, Mindfulness and Nutrition, The Nourishing Meal Builder, and Mindfulness in Faith and Freezer Meals.

The Nourishing Meal Builder

The Nourishing Meal Builder
Create anti-anxiety, anti-inflammatory, mood-boosting, immune-supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.

The Nourishing Meal Builder and the included Nourishing Meal Builder Cards take the stress out of cooking nourishing, healing meals! Motivated by her son’s illnesses and her symptoms, Lacy Ngo became passionate about providing an easy strategy that busy families could use to implement research-based nutrition into their daily lives.
After incorporating these strategies into her own life, Ngo was even more convinced that faith-based mindfulness and nutrition can change lives:

-Her mood improved
-Her seasonal allergies stopped showing up in the fall and spring
-Her energy improved
-Her acne went away
-Her family got sick less often
-Her son’s behavior and anxiety improved use to implementing research-based nutrition into their daily lives.

What’s included in The Nourishing Meal Builder?

Lists of nutrients and foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; and reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergy symptoms
-A simple Meal Plan Checklist
-A faith-based mindfulness and mindful eating guide
-Printable Meal Builder cards

The Mindfulness in Faith and Freezer Meals” ebook

If you are looking to lose weight with Mindful Eating then you may want to purchase the “Mindfulness in Faith and Freezer Meals” ebook. This ebook contains a detailed freezer meal plan and weight loss guide.

Meal planning, weight loss, freezer meals ebook
Mindfulness in Faith and Freezer Meals eBook

The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:

  • The “What is Preventing You From Living a Healthier Life?” interactive quiz
  • The Mindful Eating Guide
  • The Importance of Faith
  • A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes and tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.

    The goals of cooking all of your meals in ONE Day are:

    • More daily free time,
    • A decreased grocery bill,
    • Healthier meals for the whole family,
    • Less daily stress, and
    • Weight Loss/Weight Maintenance

Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.

To Find out how to Mindfully Eat, click here

Other Products you May Enjoy

Resources:

Today’s Dietitian

The Center for Mindful Eating

Mindful eating, Mindful eating for weight loss, lose weight with mindful eating
Why Mindful Eating Works for Weight Loss

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How to Mindfully Eat to Lose Weight: A Step by Step Guide

How to Mindfully Eat to Lose Weight: A Step by Step Guide

Instead of focusing on restricting foods, when you mindfully eat, you focus on having high quality, relaxed, and pleasurable eating experiences. With Mindful eating, you learn to eat when you are hungry and only when you are truly enjoying your food.

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I had a client once tell me that the last bite on her plate always tastes the best because that is the only bite she notices. She then always wants a second helping because she didn’t pay attention while she was eating the first serving! So how do you know if you are mindlessly eating? If you are grabbing bits of food here and there without thinking about your food, you are probably mindlessly eating. Are you scooping up your next bite while you are still chewing your first bite? If so, you are probably mindLESSly eating. If you are a fast eater, then you are probably mindLESSly eating?

So what are the steps to mindfully eating?

(Remember, for every step of the eating process, from preparing, plating, and tasting your food, you should focus on being aware of the moment you are in. Enjoy every moment!

Step 1: Preparing your food

cooking photo

When preparing, focus on the joy of cooking. Notice the colors and smells, and notice the sounds of your food sizzling and the feel of the spoon as you saute’. You may want to save the nibbling until you sit down to eat. You will probably enjoy your food more while sitting at the table.

Step 2: Plating your Food

When plating your food, be conscious of how much you are plating. PAUSE and ask yourself is this a reasonable amount of food? Do not starve yourself. Don’t eat so little at one meal or throughout the day that you binge the next day. Just look and ask yourself is this a reasonable amount of food. Think about a healthy, nourishing plate vs. an over-the-top plate. How does your plate compare?

One technique that may help in combination with mindfully eating is to plate your food on a smaller salad plate.

*You can find more of tips to use in combination with mindfully eating in The Nourishing Meal Builder

Before sitting down, PAUSE to make sure you were not mindlessly piling on the food. You will notice pausing is crucial to the mindful eating process.

Step 3: Eating your Food

Remember to sit down and eat from a plate. Before putting a bite in your mouth, PAUSE. Really notice the food. Thank God for this time to enjoy your food. Notice the color, textures, and smells before your first bite. Continue to do this for every bite. Put your fork down between each bite. Prepare the next bite after you have swallowed and taken a sip of drink. Take a sip of drink between each bite. During the meal, PAUSE occasionally to notice if you are full and ask yourself questions. Ask questions like “Am I full?”; “How does this bite taste?”; “Am I enjoying my food?”  Asking these questions helps you stay mindfully aware throughout the meal. You will be surprised at how full and satisfied you will start to feel. The key is pausing before you put food into your mouth.

Step 4: Snacking on Food:

Just like with a meal, PAUSE before and during the snack to ask yourself if you are mindfully snacking. Before putting a bite in your mouth, ask yourself “Is this mindLESS eating?” If the answer is ‘yes’,  then perhaps you will want to save your food for when you can truly enjoy it.

Examples of mindLESS snacking are during cooking, store samples, social nibbling, dinner clean up, and (my issue) cold toddler leftovers. If the answer is ‘yes, I am mindlessly eating’, then ask yourself why? Are you bored, stressed, or tired and wanting to eat even when you are not physically hungry?  Remember, you can learn more about how to mindfully eat in The Nourishing Meal Builder. If you ask yourself the question, “Are you hungry?” and you are hungry, get a plate, sit down, and follow steps 1 through 3.

Step 5: Eating at Restaurants

Ask the waitress for a box as soon as your food arrives. Mindfully, fill the box with food from your plate until your plate looks like an appropriate meal. Remember mindfulness is being aware of what you are doing at each moment. Be aware of what you are leaving on your plate. Then, follow step 3 to eat your food.

restaurant photo

Why does Mindfully Eating Work?

By eating this way, you will notice that you are full and satisfied without overeating. You may even notice that you are craving more high quality foods.

Let me put it to you this way. Let’s say you are eating a meal with a big athletic young football player. Of course he will need AND eat much more than most, so he scarfs down three plates full of food in 45 minutes. You use the Mindful eating techniques and only eat one appropriate plate, but it also took you 45 minutes. You chewed slowly and really tasted each and every bite while he gulped down his food.

If you think about it, you had your food in your mouth and were tasting your food the same amount of time as the football player who ate three times as much as you. So you were able to enjoy it for as long as if you had quickly eaten three plates full.

About Lacy Ngo, MS, RDN

Lacy Ngo is a registered dietitian who has experienced the positive effects of mindfulness in her own life. She has also completed mindful eating training and teaches mindful eating classes in her community. Ngo is the author of two faith-based mindfulness and mindful eating books, The Nourishing Meal Builder and Mindfulness in Faith and Freezer Meals.

About The Nourishing Meal Builder

The Nourishing Meal Builder
Create anti-anxiety, anti-inflammatory, mood boosting, immune supportive meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory.

The Nourishing Meal Builder and the included Nourishing Meal Builder Cards take the stress out of cooking nourishing, healing meals! Motivated by her son’s illnesses and her own symptoms, Lacy Ngo became passionate about providing an easy strategy  busy families can use to implement research-based nutrition into their daily lives.

After incorporating these strategies into her own life, Ngo was even more convinced that nutrition can change lives:
-Her mood improved
-Her seasonal allergies stopped showing up in the fall and spring
-Her energy improved
-Her acne went away
-Her family got sick less often
-Her son’s behavior and anxiety improved

What’s included in The Nourishing Meal Builder?
-Lists of nutrients and foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; and reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergy symptoms
-A simple Meal Plan Checklist
-A faith-based mindfulness and mindful eating guide
-Printable Meal Builder cards

Learn More with the “Mindfulness in Faith and Freezer Meals” ebook

The “Mindfulness in Faith and Freezer Meals” ebook not only includes more mindful eating strategies and techniques, but this ebook also includes a detailed freezer meal plan and weight loss guide!

Meal planning, weight loss, freezer meals ebook
Mindfulness in Faith and Freezer Meals eBook

The “Mindfulness in Faith and Freezer Meals” eBook has 22 Chapters full of helpful information and tips including:

  • The “What is Preventing You From Living a Healthier Life?” interactive quiz
  • 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.

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.

Mindful eating for weight loss: a step-by-step guide
A Step-by-Step Guide to Mindful Eating for weight loss

This article has been updated and was adapted from 18 Weeks to a Healthier, Happier, More Purposeful Life. This unique book was written by Lacy Ngo, a dietitian nationally recognized as a top expert in faith-based mindfulness and evidence-based nutrition. She shares the exact steps that, based on science, produce the most dramatic health and weight loss success in her book, 18 Weeks to a Healthier, Happier, More Purposeful Life. This book is like nothing you have ever seen before. It combines faith and science. Both are crucial when it comes to producing real change because real change involves the mind, body, and spirit. 

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.

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