Nutrition for Christian Women | Meal Planning, Healthy Recipes, Simple Food Strategies

"Knowing how to eat healthier isn't my issue...it's sticking with it consistently that I struggle with most." If that's you, this episode is a must-listen. Because I get it - most of us have a pretty good sense of what is and isn't healthful for us to eat. But when we've had a long day at work, are running kids to various activities, or just have a lazy day, it can be tough to make the healthy choice. Today, I'm giving you 4 of the most powerful shifts I help my nutrition clients make in order to stay motivated when it comes to healthy eating, even in the face of temptation and laziness. *these are all proven to work, not just by me!* _______________ >> 📩 Head to coachreign.com for "The Weekly Harvest" - my weekly email with bonus recipes, food as medicine tips, Biblical nutrition insight, and more! >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

😵‍💫 I know the health & fitness world is wildly confusing. Everyone has a different opinion, and it seems like everyone has success with something different
...except you. Nothing seems to work for you.

 I felt the same way when I was just trying to be healthy (after becoming the heaviest I had ever been). 🙌 If that’s you, I want to offer you a fresh perspective: do things God’s way.
Once I decided to treat my body in alignment with what the owner’s manual (aka the Bible) says, everything clicked..which is why today's episode addresses the trend of vegan and meatless diets, and what Scripture tells us! ✝️ And now I have FREEDOM with food and my body!!

...and you can too. Seriously. _________________ >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

‼️ Calling all the midday crashers! If you find yourself loosing steam around that dreaded 2pm hour, this episode may be exactly what you need. I can't tell you how many times fixing breakfast has helped my clients go from needing an extra cup of coffee (or two), or even needing an afternoon nap, to feeling energized and alert for all 17 hours of their day! 🏃‍♀️ And today, I'm giving you my exact framework to do just that - it's what I do on the daily as a CrossFitting, church-serving, outdoorsy wife & solopreneur to fuel my whole day through, and what has helped countless others. ___________________ Want more?? >> 📩 Head to coachreign.com for "The Weekly Harvest" - my weekly email with bonus recipes, food as medicine tips, Biblical nutrition insight, and more! >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

If you feel like you're doing "all the right things" but still not seeing the muscle definition you want...or feel like you should be seeing...this episode 👏 is 👏 for 👏 you! 😭 I've totally been there, and it's frustrating when you are putting in the effort, yet your body doesn't show it. There were 2 wildly underrated components to health and fitness that, once I started giving them the attention they deserved, everything clicked and I finally got the toned, fit body I was chasing. 🧐 And today, I'm telling you exactly what they were so you can unlock the confidence you deserve! ____________________ Want more?? >> 📩 Head to coachreign.com for "The Weekly Harvest" - my weekly email with bonus recipes, food as medicine tips, Biblical nutrition insight, and more! >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

"So...what do YOU eat, Chelsea?" "Are you allowed to eat that on your diet?" "Doesn't the Bible say you can only have vegetables and water?" ^^I get asked variations of these questions quite often. Bible-based nutrition is a niche topic, so I'm not surprised! In this episode, I'm explaining exactly how I approach food & meals as a Biblical Nutritionist who wants to maximize: ✅ health ✅ simplicity ✅ consistency ✅ confidence If you're curious about what it truly means to eat according to God's prescription for ultimate food freedom, don't miss this one! ____________________ Want more? >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

I don't know about you, but I *despise* meal prepping that takes an entire day... I mean, my day off should be for relaxing! Not for slaving away in the kitchen. 😰 However, NOT prepping meals for the busy work week is a recipe for convenience food and impulsive choices, which we both know aren't serving our bigger health and body goals. In today's episode, I'm giving you 3 of my favorite go-to meal prep ideas that have saved me so much time, money, and effort when I need to whip up something healthy, but don't have a ton of time or energy. 📌 *SAVE* this one for future you to listen back on when you need ideas and inspiration! __________________ Want more? >> 📩 Head to coachreign.com for "The Weekly Harvest" - my weekly email with bonus recipes, food as medicine tips, Biblical nutrition insight, and more! >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

Today's episode is a special one. I'm joined by Celeste, a young professional woman who had tried several diet plans in the past, always left feeling stuck and confused by mixed messages. 👉 She joined The Sustainable Way, my 1:1 nutrition coaching program based on a friend's referral, and ended up losing over 30 pounds with basically ZERO exercise (due to a debilitating hip injury). What's more, her positive lifestyle changes have influenced her parents' way of eating, AND all her bloodwork has significantly improved. Celeste has never been more confident - not only in her body, but in her knowledge of how to actually feed it. No more confusion. She knows what works for HER.  Listen all the way through to catch Celeste's words of wisdom on how you can do it, too! And let her testimony be your friend referral 😉 __________________ RESOURCES mentioned in today's episode: >> 📩 Head to coachreign.com for "The Weekly Harvest" - my weekly email with bonus recipes, food as medicine tips, Biblical nutrition insight, and more! >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

It took me literal YEARS to learn these lessons, and I'm giving them to you in a 15 minute podcast episode! Today I'm covering 7 of the most pivotal lessons I have learned both as a Nutritionist/coach, and as a woman who just wants a simple nutrition plan that gets her a healthy body she feels CONFIDENT in... If you've ever wished for a "fast pass" or "easy button" with your fitness, diet, and lifestyle, this is it!  _________________________ Want more? >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside "The Sustainable Way" Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

Did you know that over 80% of New Year's Resolutions die by the second week in February? (I know I've set some that didn't make it past January...) What helps keep you in the top 20%? And even smaller group that lasts all year?? Tying your resolution to your faith. In this episode, I uncover what God tells us in the Bible that will help us make resolutions that actually lead us to make long-lasting changes, especially with health & nutrition! ✅ Let's make 2026 the year you finally got the whole "I feel confident in my body...and my ability to steward it" thing locked-in. _______________________ >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

🎄Merry Christmas! Not only is today Jesus' birthday (woot woot), but it also marks the 50th episode of Nutrition for Christian Women (say whaaa?!) In honor of this milestone, this episode is a collection of best moments from the top 5 episodes of the podcast so far. 🙏🏼 THANK YOU for your support and continued listening to the show. I am beyond grateful to have this twice-weekly chat with you sharing all things health, nutrition, and what God has to say about it. Don't forget to share the show with someone you know who eats food and could benefit from being healthy ;) Episodes featured today: 1: "The #1 BEST place to start for heathy eating" : https://podcasts.apple.com/us/podcast/nutrition-for-christian-women-meal-planning-healthy/id1826322520?i=1000717159880 2: "Tips for staying motivated with 9x CrossFit Games athlete, Lauren Fisher" : https://podcasts.apple.com/us/podcast/nutrition-for-christian-women-meal-planning-healthy/id1826322520?i=1000732632686 3: "3 reasons you're not getting toned (even though you're doing all the right things)" : https://podcasts.apple.com/us/podcast/nutrition-for-christian-women-meal-planning-healthy/id1826322520?i=1000721492567 4: "Faith + Food + Fitness = radical TRANSFORMATION, with Mita Swan" : https://podcasts.apple.com/us/podcast/nutrition-for-christian-women-meal-planning-healthy/id1826322520?i=1000736088165 5: "Here's what GOD literally says we should be eating" : https://podcasts.apple.com/us/podcast/nutrition-for-christian-women-meal-planning-healthy/id1826322520?i=1000717159879 _______________________ WANT MORE?? >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

Whether you don't know where to start, or you've been trying to eat healthier for a while and don't know what to do next, this episode is for you! I'm giving you 3 of my best "start here" tips for eating healthy, CONSISTENTLY, that are so simple, it barely feels like effort...exactly what we need when trying to fit this into our already busy lives. ____________________ Want more? >> 🙌 Find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…all inside "The Sustainable Way Nutrition Coaching." Learn more and sign up at coachreign.com/nutritioncoaching >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book

📌 SAVE this episode, and get your notebook ready - I'm giving you 4 of my holiday recipes that are: ✅ Simple ✅ Healthy ✅ Delicious ...dessert and drinks included 😉 Because you do not have to walk out of holiday season having gained weight, feeling gross, or like you need to detox come January 1st! These are just some of the tools I give my nutrition coaching clients in The Sustainable Way, because CONSISTENCY is the key to CONFIDENCE with your health and body. _______________________ WANT MORE? >> 🙌 Finally find FREEDOM with food, and a nutrition plan that not only gets results, but helps you keep them, too…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book

😰 Does your family poke fun at, or judge you when you try to eat healthy? Or maybe you WANT to eat healthier as a family, but you don't want to fight your kids (or spouse) every step of the way? ^^This is honestly one of the most common challenges I help my nutrition clients overcome. It's so important because your environment + the people you spend the most time with strongly influence your ability to stay consistent with healthy eating, and your overall confidence. 👉 Today's episode gives you 4 strategies for eating healthy, even when your family doesn't, including: adult gatherings, and in the parent-child dynamic. ______________________________ Want more? >> 🙌 Finally find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

Here's a lesson I learned the hard way: 🚨 You DON'T have to sacrifice your health goals while maintaining your social life. 🚨 ...and you DON'T have to end your social life to maintain your health goals. Turns out, there are countless ways to eat healthy WHILE being social! In this episode, I walk you through the 3 tiers of taking control over your nutrition while at social settings - everything from a casual lunch date to a big catered party. 😜 There's no reason you can't stay consistent with your nutrition even while eating out of your own kitchen! __________________________ Want more? >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌 Finally find FREEDOM with food, CONFIDENCE in your body, and a nutrition plan that makes it easy to stay CONSISTENT…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

Miss Nebraska 2024, entrepreneur, wife, Christian, and graduate of "The Sustainable Way", Raechel Warren knows all about busy schedules and continually pursuing the best version of herself. In today's episode, Raechel shares her experience in The Sustainable Way and how it gave her the tools to 1. feel peak confidence while competing for both Miss Nebraska and Miss America 2. have energy throughout her year of service, working long days and traveling great distances 3. stay CONSISTENT with a healthy lifestyle even after passing on the crown If you find yourself juggling a million things, but still desire to be healthy, and perhaps even lead others to health, this is the episode for you. You can find Raechel here: IG: @raechel_w Website: https://frompassiontopurpose.com/ _________________________________________________________ Want more? >> 👩‍🏫 Join The Sustainable Way - the same 1:1 Nutrition Coaching Program Raechel enrolled in to give her all the tools she needs for longterm consistency with healthy eating: http://coachreign.com/nutritioncoaching

Are you counting down the days until all the events are over so you can just go back to your normal routine? While holiday season can be super fun, I know first-hand how exhausting it can be, and how miserable sugar-hangovers feel. So today, I'm sharing with you EXACTLY what I am eating this week to stay consistent with my health goals, in hopes that you can use the blueprint, too. Don't overcomplicate consistency with your diet! And definitely don't wait until the holidays are over to 'get back on track'...  _______________________________ Want more?   >> 🙌 Finally find FREEDOM with food, and a nutrition plan that not only gets results, but helps you keep them, too…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching >> 💪 Want to get my favorite protein (and other amazing supplements) with a DISCOUNT? equipfoods.com/coachreign (or use COACHREIGN at checkout!)

Where are my fellow sweet-tooth people at?! 🍪 I am a bonafide pastry and baked goods gal, so if eating healthy meant completely giving up all desserts and sweet treats...I probably wouldn't do it to be totally honest! That's why coming up with strategies to "have your cake and eat it too" has been one of my favorite parts of coaching nutrition. So, if you're like me and you crave a little treat after a meal, or can't stand the thought of having your coffee black, this episode is for YOU! ______________________________________ Want more? >> 🙌 Finally find FREEDOM with food, and a nutrition plan that not only gets results, but helps you keep them, too…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book  

Did you know that God takes gluttony way more seriously than simply "don't eat too much"? 😰 Yeah, me neither! In fact, the more I learned, the more compelled I felt to write my book, "The Guide to Eating Biblically in a Modern World."  Not only does God have a lot to say about it in Scripture, but the enemy looooves to use it against us, causing sin. Tune in so you don't fall into the same trap I did for so many years... _______________________________ >> 📕 Get your copy of my book, "The Guide to Eating Biblically in a Modern World" to gain fresh perspective on what God says in Scripture about how to feed our bodies: coachreign.com/book >> 🙌 Finally find FREEDOM with food, and a nutrition plan that not only gets results, but helps you keep them, too! It’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

🙋🏼‍♀️ Raise your hand if you’ve ever walked out of a holiday meal feeling overly full and regretful... ^^that used to be me every Thanksgiving 🥴 But the tricks I'm sharing in this episode will help you: 1. Stop eating while you're ahead 2. Feel GOOD about your food choices 3. Not fall way out of your normal routine (which is what usually causes bloating, cramping, pimples, and feeling lethargic) And my challenge for you? Practice at least ONE of these strategies today (or whenever your next feast is!) __________________________________ Want more? >> 🙌 Finally find FREEDOM with food, and a nutrition plan that not only gets results, but helps you keep them, too…it’s all inside The Sustainable Way Nutrition Coaching. Learn more and sign up at coachreign.com/nutritioncoaching

Feeling stuck on what to make this Thanksgiving that's both traditional AND healthful? Whether you're doing the hosting, or you're bringing a dish to share, I'm giving you 3 of my go-to recipes for the holiday that are ✅ simple ✅ healthy ✅ and actually taste good (no low-carb, cardboard dinner rolls here!) Listen to this one with a notebook ready, and save the episode for when you need to put it into action! I promise, these are all crowd pleasers you'll want to make again 😉 __________________ Ingredient lists: "GBC" 2 lbs green beans, ends chopped off 8 oz cremini mushrooms, chopped however small you’d like. You can do it so they’re really fine and make it like cream of mushroom soup from the can, or if you like mushrooms, leave them a little more chunky. ½ large onion, diced 3 cloves garlic, minced 1 tbsp ghee OR grassfed butter 1 cup chicken broth 1 tsp dried thyme 1 tsp sea salt, more to taste ½ cup full fat coconut milk, stirred before measuring – it separates in the can ½ cup raw unsalted cashews 1 tbsp fresh squeezed lemon juice ½ cup water Elevated Cranberry Sauce 1 (12 ounce) bag fresh cranberries* 1/2 cup orange juice - I usually get 2 oranges and just squeeze the juice myself 1/2 cup water 1/2 cup honey or pure maple syrup 2-4 teaspoons fresh orange zest pinch of cinnamon  pinch salt  Bacon Brussels Salad (For the ​​Vinaigrette) 1/2 cup light olive oil or avocado oil 3 Tbsp apple juice 3 Tbsp apple cider vinegar or lemon juice 2 Tbsp pure maple syrup or honey 1 dijon mustard  1/2 tsp cinnamon 1/2 tsp onion powder Sea salt and black pepper to taste (For the Salad) 1 lb brussels sprouts raw and shredded - you can sometimes find pre-shredded Brussels sprouts at the store. If not, just cut very finely 8 slices nitrate, sugar- free bacon, cut into small pieces 2/3 cup chopped pecans, or nuts of choice Sea salt for nuts 1 medium apple chopped into bite sized pieces 2 tsp lemon juice *optional: 1/2 cup dried cranberries - looking for no sugar added ______________________________ Want more? >> 👩‍🏫 Get sustainable results, all your questions about food answered, and personalized nutrition coaching with me in The Sustainable Way. Visit coachreign.com/nutritioncoaching to learn more and get started!