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

🙋🏼‍♀️ 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!  

🍪 Raise your hand if holiday season feels like a marathon of parties with cookies, pie, wine, a side of stress, and maybe a little bit of magic, followed by a January detox... I'm here to tell you my friend: it is possible to stay consistent with healthy eating during the holidays AND actually enjoy them. I know, because I've been doing it for +10 years, and have coached hundreds of my clients who now experience the same! 🎄 In today's episode, I'm going to give you 5 of my best hacks to stay healthful during the holidays without having to say "no" to every treat and tradition along the way. ____________________________________________________ Want more? >> 👩‍🏫 Claim your Diet-free Nutrition Coaching call with me at: coachreign.com/dietfree and let's establish your boundaries & holiday game plan! >> 📩 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

Did you know that the Bible talks about feasting allllll over the place? Not only is it a good thing, but God encourages us to feast! However, there is a way to feast well...and a way not to do it. In this episode, I'm outlining 3 of the main pillars God illustrates for how to feast according to His design, as we see it in Scripture. **just in time for our holiday feasting season! ________________________________________________ Want more? >> 👩‍🏫 Claim your Diet-free Nutrition Coaching call with me at: coachreign.com/dietfree so you can walk through the holidays with complete confidence. >> 📩 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

In this episode, I'm joined by Mita Swan - a wife, young professional in the world of ministry, a returning student, and lover of adventure. If you were an athlete growing up, and have since found yourself with a body that is quite different than it was back then, this episode is for you! We talk about the mental battle of recovering from an injury, relearning how to fuel your body in new seasons of life, how powerful including your faith into that journey can be, and SO. MUCH. MORE. Let this episode encourage you, no matter where you are in your health journey! ____________________________ Want more? >> 👩‍🏫Claim your Diet-free Nutrition Coaching call with me at: coachreign.com/dietfree before all spots are taken! >> 📩 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

What's on your list of "bad" foods? What's on your list of "good" foods? What's on your list of "now I'm not sure" foods?? 😰 Multiple generations of diet culture have given us a LOT of mixed messages about what is and isn't healthy for us, which (unfortunately) has given many of us a good vs. bad mentality with food. In this episode, I'm explaining the top 3 foods I used to think were "bad" because diets told me so, that I now include in my regular routine without guilt or sacrificing my health.  + Plus, I'll tell you exactly what to look for so you can enjoy them freely, too! _________________________________________________________ Want more? >> 👩‍🏫 Join me in The Sustainable way by visiting: coachreign.com/nutritioncoaching before all spots are taken! >> 📩 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

Need some inspiration for what to make for food this fall? I've got you covered! This is a different style episode today - I'm actually going to walk you through step-by-step how to make 3 of my favorite fall recipes. All of them are simple, delicious, and nutritious! Grab a notebook for this one...or save the episode for when you're in the kitchen. _______________________________________________________ Want more? >> 💪 Get a discount on your Equip Foods order with discount code COACHREIGN - or head to equipfoods.com/coachreign and your discount will automatically be applied at checkout ;) >> 👩‍🏫 Claim your Diet-free Nutrition Coaching call with me at: coachreign.com/dietfree before all spots are taken! >> 📩 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

Not sure who exactly needs to hear this episode, but I felt a strong nudge to record it. I hope it meets you where you are! It's no secret that we live in a world with steep expectations on physique, health, and overall body image. But if I'm being, I don't always feel amazing about how I look... When those negative thoughts creep in, and the enemy convinces me I'm less than incredible, these are my go-to Bible verses to stop that train in its tracks and hit the refresh button.  Because you and I deserve to live life in a body we do admire and love!  So get ready to jot these down and stick them on a mirror, computer screen, or wherever you need them most 💙 ________________________________________________________ Want more? >> ⏰ Watch the Food Freedom Formula Workshop REPLAY. at: coachreign.com/replay before it goes away after 10/30 (pssst that's today!) >> 👩‍🏫 Join me in The Sustainable Way for personalized support on your health journey, and let's get you unstuck from a body you don't love (yet)! Visit coachreign.com/nutritioncoaching for more.

What could be more frustrating than following a diet plan to-the-letter, and after several weeks, basically zero changes? Nothing. Nothing is more frustrating. I've been there, my friend! And what I'm going to teach you in today's episode is the exact formula that got me (and my clients) from 'fluffy' to TONED. And spoiler: it's not rocket science. In fact, you probably have a lot of the tools already in your belt to make it happen! The real GAME CHANGER comes from combining and streamlining the basics. Let me show you how! _____________________________________________________ Want more? >> ⏰ Watch the Food Freedom Formula Workshop REPLAY. at: coachreign.com/replay before it goes away on 10/30! >> 👩‍🏫 Join me in The Sustainable Way for personalized support on your health journey, and let's get you unstuck from a body you don't love (yet)! Visit coachreign.com/nutritioncoaching for more.

Whether you're going on vacation, a work trip, a week-long, or a weekend getaway, traveling doesn't mean you have to "fall off track" with your nutrition, only to start all over once you're back home. In this episode, I'm giving you 3 of my BEST hacks for staying healthy while traveling! These are all methods I use in my own life, as well as teach my clients in "The Sustainable Way".  **In fact, I just had a client come home from a week in Aruba to find that she actually lost weight, despite never feeling food-restricted!** Take notes on this one :) ________________________________________________ LAST CHANCE: 🙌 The "Food Freedom Formula" virtual workshop, hosted by me! ✅ Learn my exact method to finally see results without counting, tracking, or dieting... 🗓️ October 23rd @ 11am PST >> Save your FREE seat at coachreign.com/foodfreedom

Have you ever wished you had the motivation and discipline of a professional athlete to eat healthy and workout consistently? *hi - yes, me too* Well today I sit down with Lauren Fisher, a 9x CrossFit Games athlete, to discuss all things nutrition, motivation, and more. She shares practical tips for staying consistent without driving yourself crazy, and an inside look at her journey with food that helped her become one of the fittest women on earth! Plus, she's giving YOU an incredible deal just for listening: https://retreats.grownstrong.com >> code: RETREAT300 for $300 off a Grown Strong Retreat of your choice! IG: @laurenfisher Website: www.lauren-fisher.com ________________________________________________ LAST CALL: 🙌 The "Food Freedom Formula" virtual workshop, hosted by me! ✅ Learn my exact method to finally see results without counting, tracking, or dieting... 🗓️ October 23rd @ 11am PST >> Save your FREE seat at coachreign.com/foodfreedom

"Everything in Moderation"...heard that before?? The idea is that nothing is off-limits, as long as you don't overdo anything.  🤔 But, is this really healthy? Or simply a justification that allows us to feed our desires?? In this episode, we're diving DEEP into Scripture to see what Biblical principles have to say about this cultural phenomenon of 'everything in moderation'. ...and what we uncover might surprise you! ____________________________________________________ 🚨 T-MINUS 1 WEEK!! 🙌 The "Food Freedom Formula" virtual workshop (hosted by me!) ✅ Learn my exact method to finally see results without counting, tracking, or dieting... 🗓️ October 23rd @ 11am PST >> Save your FREE seat at coachreign.com/foodfreedom

How do you possibly eat healthy and stay consistent while eating out?! ...it's an art from ;) In this episode, I walk you through 4 of my strategies that help me and my nutrition clients stay consistent with healthful eating choices without having to give up going out to eat! **and none of them require only eating salads** This is one of the MOST common questions I get as a Nutritionist, so I am confident these strategies will be useful to you, too. _________________________________________ FRIENDLY REMINDER.... 🙌 The "Food Freedom Formula" - my 1-day-only virtual workshop is soon! ✅ Learn my exact method to finally see results without counting, tracking, or dieting... 🗓️ October 23rd @ 11am PST >> Claim your FREE seat at coachreign.com/foodfreedom  ...and I'll see you there!

Do you (or someone you love) struggle to eat enough vegetables? Maybe they taste like dirt... or the texture is undesirable... Well today's episode is for you! After +9 years of coaching nutrition, and helping a wide variety of palates find a healthy routine, I've developed an extensive 'bag of tricks' to help you actually start to CRAVE veggies. Here are 3 strategies you can try today to make vegetables taste good (or at least...better)! ______________________________________________ DON'T WAIT! Save your seat today for: 🙌 The "Food Freedom Formula" -  my LIVE virtual workshop! ✅ Learn my exact method to finally see results without counting, tracking, or dieting... 🗓️ October 23rd @ 11am PST >> Secure your FREE spot at coachreign.com/foodfreedom

Is drinking a sin? Then why did Jesus make water into wine? And why do we drink wine in church for Holy Communion? SO many questions about whether or not Christians should drink alcohol! It can be confusing, but in this episode, I uncover what Scripture says about how we should treat drinking. Even if alcohol isn't an issue for you, this one is worth a listen - perhaps you have a friend who needs the link shared with them...? _________________________________________ DON'T FORGET: 🙌 The "Food Freedom Formula" virtual workshop, hosted by me!  ✅ Learn my exact method to finally see results without counting, tracking, or dieting... 🗓️ October 23rd @ 11am PST >> Save your FREE seat at coachreign.com/foodfreedom

In today's episode, I sit down with Emily Edwards - wife, young professional, baker, and Jesus gal. She is a graduate of "The Sustainable Way," my Nutrition Coaching program, and has had quite a journey with her relationship with food + body. Emily shares her transformation with food, breaking free from the dark quest to simply be "skinny", and the impact bringing faith into the equation has had in her life. If you've ever been frustrated by conflicting ideas on what to eat to be slim, or stuck in lack of motivation to cook meals at home... THIS ONE'S FOR YOU! ______________________________________________ Alsooooo: 🙌 The "Food Freedom Formula" virtual workshop, hosted by me! ✅ Learn my exact method to finally see results without counting, tracking, or dieting... 🗓️ October 23rd @ 11am PST >> Save your FREE seat at coachreign.com/foodfreedom

Have you ever tried, or even considered one of these diets? Maybe your cousin swears by the keto diet... Or your co-worker can't stop talking about carnivore... In this episode, I want to break down each of these diet trends including pros & cons, how they work, what the Bible has to say about them, and if they could be right for you! PLUS: if you're curious and want to dive deeper, I still have LIMITED AVAILABILITY for my Diet-Free Nutrition Coaching Calls. Spend an hour with me to hash-out your very next steps and feel confident with your healthy eating! Go to coachreign.com/dietfree to snag your call time 😊 _____________________________________________ >> 📩 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

Whether you are just starting your health journey, OR you are looking for a fresh start, I've got you covered! In this episode, I'm walking you through the VERY FIRST 3 steps you should be taking when cleaning up your diet. It has to be: - simple - repeatable - doable in the midst of everything you've got going on in life ...or it will never stick. 🚨 DON'T FORGET: if you could use some help in getting started in the right direction, my Diet-Free Nutrition Coaching Calls are still available. Head to coachreign.com/dietfree to book your strategy session with me! _____________________________________________ Want more? >> 📩 Visit  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

Tired of on-again-off-again dieting? Frustrated by the fast-claim diets that always leave you feeling drained, and 3 steps backwards? This episode is all about making your diet a LIFESTYLE. Because what good are results if they don't last? If you're ready for a food plan that you can stick to forevermore, without all the white-knuckling and brain power, make sure you tune in for this one! 👩‍🏫 PLUS:  Claim your Diet-free Nutrition Coaching call with me at: coachreign.com/dietfree before all spots are taken! _______________________________________________ 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! >> 📕 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.

What if you had absolute peace and control with food? Never troubled by temptations...  Don't struggle with over (or under) eating... What if you could have the kind of relationship with food that Jesus had? In this episode, I'm sharing the 5 habits Jesus demonstrated with food,  as recorded in Scripture. These have absolutely CHANGED me - and my nutrition clients - for the better! Don't skip this one. As promised: 📕 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 ______________________________________ Want more? >> 👩‍🏫 Claim your Diet-free Nutrition Coaching call with me at: coachreign.com/dietfree before all spots are taken! >> 📩 Head to coachreign.com for "The Weekly Harvest" - my weekly email with bonus recipes, food as medicine tips, Biblical nutrition insight, and more!