clean eating

How to Eat Clean for Your Health!

So many of us are looking for the right methods of eating to get healthy, lose unwanted weight and even just to generally feel better

The bottom line is, we cannot get our health to our ultimate peak without eating clean and healthy.

We can exercise as much as you want, try all kinds of fixes, or take all kinds of supplements...however, if the food we choose to shop for, cook, and eat are not clean choices, then we just won’t be as healthy! 


If we eat "crappy food," our bodies (and how we feel) will show it. On the other hand, if you eat whole, healthy and fresh foods, then your body, skin and soul will glow with health that gives you endless energy!

If you are looking to remove toxins from your diets and bodies, then the way to do that is to “eat clean.”  To do this, your focus should be on gaining overall wellness, not just losing weight. Avoid processed foods of all kinds, and eat only when you feel the hunger need, or 3-6 times per day.

Here are some ways to eat clean, get that glowing health, and FEEL great!

Eat Lots Of Plants

Eat food that is “as close as possible to the original way it was found.” 

Eat mostly foods that come from the ground, a tree, bush, plant or vine, and you’re covering the healthiest sources. The idea is to stay away from anything that humans (food corporations) have altered in any way.

It is so amazing, the incredible selection of good choices available to us from plants! Green, leafy choices and delightfully delicious root vegetables and squashes...colorful, vibrant veggies like brussel sprouts, asparagus, green beans, celery, corn and carrots.

There's the tart goodness of citrus and the sweet taste of fruits like berries, melons, apples, cherries, bananas, and pineapples. There's avocado, tomatoes, and herbs galore. Lentils and beans and chickpeas and more! Onions, garlic and ginger root to flavor your dishes...spices and herbs to make them delicious!

This list of course, is only scratching the surface of the wonderful array of clean food from plants! Enjoy them abundantly and watch your energy soar.

Include Clean Meats & Lean Proteins

Eat meats that are whole and straight from the butcher. Avoid buying pre-packaged or processed meat products because they often include additives, antibiotics, and other harmful ingredients.

When possible, buy whole meats and grind them yourself, or ask the butcher to grind them in-store. One idea is to select a few turkey breasts and ask that the butcher grind them for you, instead of buying prepackaged ground turkey. Many butchers are more than willing to accommodate this special request.

Some examples of "clean meats" are wild-caught salmon (frozen is a great option!) organic chicken and other poultry (locally grown and harvested are even better!) cage-free, organic, grain-fed eggs and grass-fed red meat (antibiotic free, locally grown and harvested is even better) 

Enjoy Whole Grains

Unless you have found that you are sensitive to grains, it is balanced and healthy to eat and enjoy grains that are still complete and haven’t been broken down into “white” or processed versions.

For instance, stick to brown or wild rice, quinoa, oats, steel cut oats, farro, barley and other whole grains. There are many varieties of quinoa or rice pasta now as a gluten-free option to add grains into your diet. Grains are good for "brain-food" and eaten within balanced proportions, actually combats depression, fatigue and brain fog! 

Eat Lots of healthy fats

Clean fats are so necessary for your best health, and easier than ever to get into your diet! Like all the other food groups - in balance is best, and with healthy fats, a little goes a long way for your health!

Some examples of healthy fats you'll want to enjoy:

  • Olive oil & Coconut oil
  • Salmon and other clean seafood
  • Avocado
  • Nuts & Seeds
  • Greek Yogurt & Kefir
  • Real Butter or Ghee

Become a Label Sleuth

Labels can be a tough one! Here's a couple tips to decipher them: read the nutrition label, NOT the front packaging of the product. Try to keep the ingredient list under 10-12 items (5 or under is BEST.) 

One example of the confusion of labels is: many types of breads at the store say they are whole grain, but if you look carefully at the ingredient list, white flour is the second ingredient after whole wheat flour!

Watch out also for “natural” or "naturally flavored" labels on food, as it is often a deceptive marketing term for a product with “healthy stuff” thrown in, but the bulk of the product is still processed flour or ingredients.

Eat Fewer Ingredients

Try not to purchase foods that have more than 10-12 ingredients in the ingredient list, and under 5 is the best, really. If you don’t recognize each and every ingredient, they are likely unhealthy ones. (This is a general rule though - sometimes, they are in such a tiny amount, that they aren't a problem.) Ultimately though, remember, if you can’t pronounce or place it, it probably shouldn’t go into your body!

Though the thought of eating clean may feel a bit overwhelming at first, taking these tips and applying them to your own life, even one at a time, will make such a difference in how you feel!  That great feeling and the excitement about how you look as unwanted weight drops off, will propel you to continue this lifestyle!

Take small steps toward these goals every day, and you’ll be making real, lasting progress.

Don’t beat yourself up for the choices you’ve made in the past, and yes, yesterday was the past! 

We all struggle with our habits, choices, and lifestyle – turn your trials into triumph with small daily healthy choices! Realize that it’s what you do the majority of time that counts, not one mess-up!

Whether you are a newbie at choosing healthier foods or a veteran clean-eater, I want to hear from you! Come join the other healthy life-changers over in our community at FRESH Start Online Community and share your experience with others just like you!

My Purpose is Bigger Than My Plate {Losing Weight Naturally - 141 Pounds Down!}

Rhonda's Story - Losing Weight Naturally CAN BE DONE! 

Read on to find out how Rhonda (now a Certified FRESH Start Coach!) lost over 140 pounds without shakes, pills or surgery...she is a passionate woman living on purpose to now serve others who struggle with weight loss! You will be highly encouraged as you read her amazing story...

Seven years ago on a chilly February afternoon, I decided to bring my friends together to my home for a special Valentine's Day celebration. Most of them were single during the season so celebrating how much they were appreciated and loved was  significant.  I will never forget that day: it was also the day I discovered my internal mantra and message that I would go on to live by and spread as my mission: "I Simply Love Her." I've always had a passion to help others to both recognize and acknowledge their worth and purpose.  In 2009, I even started to host vision board workshops to help women create visuals that represented their self-love and purpose meeting their destiny.

Interestingly enough, I had a bit of problem conveying the message of loving self because I walked around, weighing in at 329 pounds.
— Rhonda Ferebee-Hammond


One life changing day three years ago, I asked a co-worker: "If you came to one of my workshops, would you be able to receive this message of vision from me while I carry this weight?"  Her honest response was: "Please don't get offended by my honesty, but I find it repulsive when people carry around that amount of weight." cut like a knife, but I was determined to take those words as fuel to begin the quest of my life. I was determined to face the fight that I had been running from for years. I ultimately faced my most difficult challenger: myself.

People around me always assumed that I was happy because I always greeted them with an infectious bubbly smile. Nevertheless, inside I constantly struggled with the demon of self control and discipline, earnestly seeking to find the right plan that would finally help me to shed my unwanted weight.
— Rhonda Ferebee-Hammond

In the wee hours of morning faced with desperation and a spirit of willingness, I fervently prayed and resolved that something had to be done; after talking with my husband, we agreed that I would get weight loss surgery.

In June 2012, we embraced the surgery process and started all the testing, awaiting a surgery date. All was going according to plan, until my life was interrupted on August 28,  2012; I lost my job leaving me without health insurance.

Weight-loss surgery was no longer an option for me.

In despair, I attempted once again to lose the weight. I began to take daily walks and boy, was it challenging; I did not realize that I had put on so much weight, that my back would scream in excruciating pain with every morning walk.  Still, I did not give up and began to have faith that an answer would soon come.

One day while watching a commercial on television, a familiar face introduced a woman who shared her stirring, weight loss journey and triumph, encouraging her listening audience to call, to which I heeded.

I heard many a success story of people who lost hundreds of pounds and were able to maintain their target weight without surgery, pills or shakes.

However, plans involving this level of success, usually required a significant monetary investment and since money was tight I decided those types of programs were not for me.  I was referred to a program that required no pills or shakes and just required me to make more deliberate healthy choices at the grocery store.

On January 4, 2013, I started my journey and with the help of Skype I talked to a lady in Africa that began to walk me through the plan.

Since then, I have shed 141 pounds and  I feel amazing.  I have a new look on life; my marriage is renewed because we do so many more things together.
— Rhonda Ferebee-Hammond


My family structure has changed because I'm not in my room loathing over an empty life filled with shame, guilt and depression.  Finally, I look forward to eating healthy, living and sharing recipes with others.

With much excitement and hard work, I started to train in May 2014 for my first obstacle course with a team of ladies from our group, "Team Burn It Up Onpurpose." Since l started my weight loss journey, I knew there would be others that needed the support and accountability of a group to encourage, empower and motivate them through our weight loss journey.

It is personally amazing to hear and see the achievements of others; it gives me the motivation to keep on going and I love it.

As a wife, mother, leader and speaker, I'm constantly reminded of the daily tasks and full schedule I have. However, what I keep in the forefront of my everyday commitments is me, making self-love a priority.  Clean eating and meditation with God is part of my lifestyle, in addition to continually remembering that I need to have a fitness slot on my calendar to keep moving. Fitness is key in maintaining continued success.

My plan follows a 12-step motto and was a bit challenging at first, but it continues to give me discipline, support and the accountability I need. 

Its been over two years and I still have thirteen pounds left to lose to reach my goal of losing 154 lbs; there is no doubt with continued focus and hard work, I will succeed.

This journey has been more than awesome, it's been indescribable and I would not take away one moment.  Most of all I am grateful; before it was hard for me to walk in the message of loving self after a life of failed yo- yo diets, many obstacles,  the death of my mother and living in constant fear.  However, I now have the tools I need to succeed and maintain my success. Some days are up and some are not so up, but  I can truly say there is a new-found fight in me to make wellness part of my story. I now "Simply Love Myself" for making this decision!

To get in touch with Coach Rhonda and learn more about her story, visit her at or on Facebook at!