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

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!  

🍪 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.