Tag: mindful eating for weight loss

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.

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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.
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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

Copyright © 2017 Mindfulness in Faith and Food.

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

This blog is hosted by Bluehost.

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.

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

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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