Free KNF Clean Eating Guide

Welcome to the beginning of your New Healthy Lifestyle!

My passion is to help people improve you health and fitness. Sharing clean eating tips is just one of the many ways I motivate my clients.

You’ve probably heard of clean eating, but you may not know exactly what it is or how to go about cleaning up your diet. Eating clean is a great way to refresh your eating habits. It’s about eating more of the best and healthiest options in each of the food groups and eating less of the not-so-healthy ones. That means embracing foods like vegetables, fruits and whole grains, plus healthy proteins and fats. It also means cutting back on refined grains, added sugars, salt and unhealthy fats.


Download the KNF Clean Eating Guide below. Print it, read it over and make today the day you commit to clean up your eating habits.  Also Checkout my 5-Day KickStart Clean Eating Challenge  to help you REV up your results and get started right away!


Clean Eating Guide


I beat anxiety, depression, insomnia, being over weight and unhealthy. I changed my future and took control of my life the natural way.  What is Your Health Legacy?


































Planning, Prepping & Shopping Tips TTTips:an Offer?
Some people think it is more expensive to eat clean but I disagree!     When you stop buying all the costly pre-packages processed foods and only stock up of foods from the perimeter of the grocery store, your grocery food budget will actually go down.     Plan to spend 1-2 hours per week prepping foods. The more prepared you are, the more successful you will be at eating healthy.

  • Visit a local produce stand and look for organic fruits and vegetables or grow your own vegetable garden. Try to focus on seasonal fruits that are, if not grown local, at least grown in the United States.
  • Shop in the perimeter of the grocery store where they sell fruits and vegetables and often lean proteins, fish, seafood and nuts. Avoid the aisles of processed foods.
  • Create a fun menu plan that appeals to you. If you like oatmeal, then eat oatmeal, but occasionally branch out and try another healthy option such as creamy buckwheat. Or experiment with a new way to make green beans. Try using lemon or orange peel, pecans, walnuts or almonds, olive oil, garlic and other herbs mixed with your vegetables. Dried fruits also make chicken salad or some vegetable dishes taste great.
  • Once you get all your fresh foods home, wash & prep them right away. Then store in baggies and Tupperware for ready to eat snacks or meals for the week.
  • Cook up 4 pounds of lean ground turkey or grill up lots of chicken breasts.     Portion your lean protein into 4-6 oz servings. Add to salads or toss with veggies for clean meals.
  • Cook in bulk either brown rice or quinoa and add ½ cup to 1 cup veggies and 4-6 oz lean protein for a perfect clean meal.     Portion into Tupperware and freeze for healthy choices for lunch or dinner.
Michi’s Ladder & Free Coaching CCoachlean Offer?
The MOST challenging part of eating clean, is knowing exactly what to and what not to eat. I recommend eating only from the top 2 tiers of Michi’s Ladder! Get your copy today…

  1. Please go to: (copy & past in new browser if link not highlighted)
  2. Select “try free player” after the video and I will become your coach for free!
  3. You will have access to Michi’s Ladder after you create your account.
  4. If interested in custom meal plans, select “join club membership.”
  5. To print off your copy of the easy to use Michi’s Ladder with ALL clean foods,           select “eat smart”, then click “Michi’s Ladder.
  6. Only eat from the top 2 tiers. It usually takes 2 weeks to get ALL of the toxins… aka SUGAR out of your body. So stay STRONG! Your body will begin to crave the good foods!


Create a Lifestyle Change!
Clean eating is creating a lifestyle instead of following a diet. Make small changes everyday that will make a BIG difference over time.     Changes like ordering salads instead of pasta, ordering your meat grilled and boycotting all fried foods, substituting extra veggies and say no thank you to the double stuffed baked potato, having fresh fruits and veggies available to munch on instead of processed chips and crackers… the little things really add up! Eating Clean is not a fad diet; it’s a way of life, a lifestyle diet.


If you have any questions, email me at