Struggling with losing weight and emotional eating?

Want more energymore confidence, and to feel better about yourself?

Don’t have time to figure out healthy eating, cooking, & moving?


Anyone in elite sports can tell you that their edge comes from how well they’ve mastered the basics. Instead of finding the new tricks and programs when they experience a plateau, returning to the basics is always where the biggest breakthroughs come from.

Since I began helping women lose weight, feel attractive, and gain more confidence during my junior year of college (after a long history of yo-yo dieting myself), I’ve learned that beginning a diet is easy, but sticking with it is hard. But here’s the truth – you don’t need the newest diet, Acaí berry, or protein powder to finally make progress. Instead, you need to master the basics of eating for your metabolism and goals, and then try chia seeds.


Below are the basics of eating that build the foundation of a healthy body inside and out. Start at #1 and work your way down as time, energy, and resources allow. In fact, don’t move on to the next step until you’ve mastered the previous step 80% of the time.


1. Remove most simple sugars from your diet, including fruit juices, sodas, sugary alcoholic beverages, and desserts.

> Where sugar lurks.


2. Trade industrial seed oils (canola oil, peanut oil, vegetable oil, soybean oil) for olive oil, coconut oil, butter, ghee, pastured tallow, pastured lard, duck fat, macadamia nut oil, and avocado oil.

> Click here to learn which fats are safe for cooking and which are better for dressings and topping.


3. Swap pastas, cereals, and breads for potatoes, winter squashes (butternut, acorn, spaghetti, delicata, etc.), white rice, and properly prepared legumes.

> Calculating your ideal carbohydrate intake.

> How to properly prepare beans for increased nutrition.


4. Eat grassfed, pastured, and organic meats and eggs, and wild seafood as much as possible. If you don’t have access to these, choose the leanest cuts possible and fill in with better quality fats (step 2).

> How to find a farm near you.

> Tips for eating grassfed without spending your life savings.


5. Choose organic vegetables as much as possible, especially the Dirty Dozen.

> Finding a Community Supported Agriculture (CSA) near you.


6. Stay away from corn, soy, and wheat most of the time.

> Isn’t corn a vegetable?

> The dangers of soy

> The deal with wheat…


7. Limit or remove alcohol.

> How to drink without losing sleep.

> Trading in the beloved wine…


8. Choose high quality dairy

> Should I eat dairy?

> How to pick the best dairy


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