First Things First,

Shift Your Perspective

Change begins with your thinking. Shift your perspective on what you think you know of dieting & eating healthy. The result will be wellthy eating habits that can become a lifestyle change.

Focus on

what you CAN eat

Diets constrict, lifestyle changes liberate. Most diets focus on cutting bad food out. But thinking about what you can't have all the time makes you want it more! Think about what is good for you to eat. Make food choices based on what will give your body the nutrition it needs to function well.

It’s okay to CHEAT


Too many restrictions & rules make you want to give up quickly. In a world where unhealthy food is everywhere, cheating is sometimes necessary. Over time, your body will desire to cheat less & you'll start to crave healthy food. (For those who hate vegetables, there is hope!)

All good things

take TIME

Patience is a virtue. We are used to getting everything instantly but convenience comes at a cost. Generally, the most convenient, easy, quick food has the least nutrition. Cooking from scratch takes more time but generally results in more nutritious meals! This does take more time so meal prepping is key!



Drastic changes die quick, slow & steady wins the race. Easing into eating healthier creates a lifestyle change rather than a short-term diet. Start one change at a time until it becomes your new normal, then move onto the next change. This helps the cravings because your not avoiding all your favorite foods at once!


& seasonal

Eating local & seasonal means more nutrients & fresher food. Generally what's on sale or more available is whats in season! Whether buying foods that are in season or from local farmers at farmers markets, you're benefitting your health, the environment & small businesses.

Next, Upgrade

Your Eating

Once you think differently, it’s time to take action & upgrade your food quality. Food is meant to be medicine, healing & preventative. Unfortunately, we live in a world where our food has been so tampered with & processed. It’s harming our bodies as well as starving us from the nutrients it needs. Upgrade your eating…your body will thank you.

MEAT, you are

what they eat

Choose 100% grass-fed, grass-finished beef & organic free range chicken. Feeding the animals what they're meant to eat determines the nutrients you receive. Animals must roam & eat from the earth to receive certain nutrients. Conventional meat is filled with toxic hormones & antibiotics that can be harmful. Good quality meat is better for you, the animals & the environment!


go sprouted

Sprouted means its easier for your body to digest. Your body is able to absorb all the nutrients the grains have to offer. Sprouting eliminates the anti-nutrients & transforms the grain into a living, nutrient-rich food. Grains, nuts, seeds & beans were designed to be eaten after the sprouting method.

EGGS from

happy chickens

Choose organic, pasture-raised eggs because they are actually free. Cage-free & free-range isn't what you think! They don't get time outside, but pasture-raised chickens do! Chickens must roam in pastures to get proper nutrients that your bodies need. Plus, the chickens are happier!


go raw

Raw = unpasteurized Today's pasteurization process not only kills most the nutrients dairy has to offer, but also the enzyme your body needs to digest diary, hence why most people are lactose intolerant. Dairy doesn't always have to be avoided or saved for cheats. Dairy is filled with nutrients our bodies need when consumed in its original form.

ORGANIC & non-gmo

is the way to go

Let's eat food the way it was designed.
Who wants pesticides & chemicals in their food? Not us. Eating organic means no dangerous chemicals, less health problems & more nutrition. Eating organic is also better for the environment! And who doesn't want that?!


are your friends

Fermented foods are full of probiotics (good bacteria) that benefit your gut health. Gut health determines 80% of your immune system. They also increase antibodies, regulate your appetite and reduce sugar/carb cravings. The most popular fermented foods are kombucha, yogurt, raw cheese, kefir, pickles, & sauerkraut. You can also take probiotic supplements.

SUGAR, go natural,

actually natural

Sugar is addictive & can be very damaging to our health. Sugar can cause diabetes, cancer & leaky gut syndrome. Try sweetening your drinks or baking with actually natural sugars: raw honey, maple syrup, dates, coconut sugar. Kick your sugar addiction by eating more protein, fiber, healthy fats & probiotic food.


go wild!

Farmed fish, especially salmon, is full of harmful toxins, pesticides & antibiotics. When at the grocery store, opt for wild fish. When eating out, ask if any of their fish is wild-caught. Wild-caught fish is full of beneficial vitamins & omega fatty acids.

VEGGIES all day,

every day

Americans eat 50% more meat than they should. Instead of every meal being centered around meat, try eating a more plant based diet. Vegetables are amazing whole foods full of vitamins, minerals & anti-oxidants Vegetables in nature are preventative for all kinds of diseases & health issues.


vegetable oils (canola, peanut)      avocado oil, coconut oil
soda      kombucha, sparkling water
processed, unconventional meats      grass-fed beef, organic chicken
artifical coffee creamer      coconut milk, almond milk, honey
processed sugar & artificial sweeteners      coconut sugar, dates, honey, maple syrup, banana
conventional diary      raw, unpastureized diary
white/wheat bread      sprouted bread
juice from concentrate      cold-pressed juice no sugar added
farmed fish      wild-caught fish
microwave popcorn      organic, non-gmo popcorn not cooked in a bag
unfermented non-organic soy      fermented, organic non-gmo soy
table salt      pink himalayan sea salt
potato chips      baked, organic chips
ice cream      diary free, sugar free ice cream, ‘nice’ cream, Pressed Juicery freeze
candy bars      Perfect bars
fast food      Chipotle, mediterranean, salads
food dyes      colorful food like turmeric or beets)
energy drinks      ginger/lemon shots, green juice, matcha powder
white rice      brown or sprouted rice
pork      turkey bacon, chicken sausage


Eating a healthy diet is so much more than weight loss these days. With cancer, diseases and even mental health issues sky rocketing and projecting only to get worse, we can’t risk eating poorly any longer. Weight loss cannot be our only motivation, there’s much more at stake. It’s time to take action with our health to prevent any future damage to our bodies.

There are other factors contributing to this problem besides diet, such as environment or genes. But what we are fueling our body with plays a huge role, and it’s something we have control over. The first step is avoiding foods that can harm our health. Next, we focus on giving our body the nutrients it needs to heal itself as well as prevent future health issues. Whole, unprocessed, healthy food is in nature preventive against cancer and diseases. It’s time to get healthy and live well!


“The World Cancer Report provides clear evidence that healthy lifestyles could prevent as many as one third of cancers worldwide.” – World Health Organization

“Having an imbalanced diet and making poor food choices affects your overall health. The foods you put in your body directly impact how you feel, your weight and your risk of developing chronic diseases.” – SF Gate

“Unhealthy eating is responsible for a plethora of health problems…An unhealthy diet is a major risk factor for obesity, nutritional deficiencies & several chronic diseases. In addition to declining health, improper nutrition also accounts for approximately 71 billion dollars in yearly medical costs.” – SF Gate