FULLfoods Defined


Transform Your Grocery Shopping, Eating and Style of Cooking with FULLfoods  

FULLfoods defined

FULLfoods are ingredients that nourish and fuel us. They're the foods that our ancestors thrived on for thousands of years. They’ve been grown, raised or cared for by someone. They may be used to create meals or, at times, enjoyed on their own.

They have NOT been created in a lab by food scientists.  

The FULLforLife Way

Below are the general guidelines we live by to cut out highly processed foods and create healthy balance in our diet by eating FULLfoods.

Strive to eat S.L.O.W. foods

S.L.O.W. foods are Seasonal, Local, Organic (or sustainable), Whole foods. They are the only foods that our grandmother's grandmother would have eaten. Eating this way is the most simple, yet powerful way to enhance you and your family’s health.

What you can eat:

Eat whole or minimally processed foods (FULLfoods).

  • Lean meats and skinless poultry: Locally raised, organic or from a reputable small-scale resource
  • Wild caught seafood: Preferably caught in the United States
  • Healthy fats, butters and oils: Lightly salted or unsalted butter; 100% virgin and/or unrefined oils
  • Fruits and vegetables; legumes and beans: Local and/or organic recommended; canned in their own natural juices or water
  • Dairy products: Organic, plain, unsweetened dairy; local or pasture-raised eggs when possible; natural cheese
  • 100% whole wheat, whole grains, flours and starches: Whole wheat or whole grains; products made with limited/basic/nutritional ingredients
  • 100% natural sugars and sweeteners: Local raw honey, 100% pure maple syrup, unsweetened dates, 100% pure unrefined coconut palm sugar in moderation
  • 100% natural nuts, nut butters and seeds: No added oils; only the nut or seed and limited salt
  • Beverages: Unlimited water; 100% pure coconut water or fruit juice, no added ingredients; naturally sweetened  coffee or tea; alcohol in moderation

What you should AVOID:

Avoid processed food in general.

  • Avoid REFINED grains such as refined, enriched white flour or white rice. Items containing wheat should be 100% WHOLE wheat, not just wheat.
  • Avoid REFINED sweeteners such as white or brown sugar, cane syrup and artificial sweeteners.
  • Avoid REFINED oils such as vegetable oils, butter substitutes and buttery spreads.
  • Avoid REFINED snack foods such as pretzels and crackers.

What are FfL-friendly ingredients?

You'll see the phrase "check for FfL-friendly ingredients" throughout many of our recipes and even some topics and posts. This simply means choosing foods that are made with whole or minimally processed ingredients.

Peanut butter (because it's often filled with unnecessary, highly processed ingredients) is a great example of a food we would suggest you check for FfL-friendly ingredients.

Make the best choice possible

We live with the philosophy of flexibility. When we cannot find a certain food or beverage with FfL-friendly ingredients OR it doesn’t fit into our budget, we make the best choice possible. We do the best we can, and we don't stress if we can't always eat this way.

The 80/20 Approach

FfL promotes balance rather than an all-or-nothing mentality. This realistic way of eating is sustainable and promotes both healthy foods and self-control.


of the time you focus on eating clean, nutritious, good-for-you foods.


of the time you have the freedom to indulge in some of your favorites.

This is your forever guide to eating whole foods!

Ready for a real-food lifestyle?

If you're ready to ditch processed foods and put your family on a path to a healthier life, a great place to begin is with our article How to Get Started with a Healthy, Real-Food Lifestyle.

Here we'll share tips and tricks to easily cut out processed foods, along with a quick 5-minute coaching video. This resource will help you cut out processed food and fill your kitchen with FULLfoods in a realistic and manageable way.


Food Articles


Eating Healthy Today

1. Easy To Get Started

This is where your journey begins! With an abundance of resources at your fingertips, choose the path that speaks to your area of concern.

2. Utilize Proven Strategies

Our stellar toolbox is complete with videos, guides and an array of whole food recipes, printable checklists and cheat sheets... all designed to help you easily cut out highly processed foods and fill your kitchen with food you and your whole family will not only love but thrive from!

3. Stay Connected with a Supportive Community

You’ll never be alone on your journey to healthy eating! If you’re looking for connection, you can join other women, along with the two of us (Pam and Kalie), in our private Facebook group where you’ll make friends, share ideas and receive encouragement anytime you need it.


Helped other Readers Just Like You


Years Professional Experience




Hours Teaching
& Coaching


Lectures, Workshops
& Events


Your Journey to Healthy Living


Amazing Results

"I am thrilled with the results and changes I have made physically, mentally and emotionally by living FfL! I've completely revamped my kitchen and have been able to stick with the FfL workouts because I can do them anywhere, anytime. After following the Healthy Eating Made Simple course and sharing the information with my family, my three daughters have even taken an interest in helping out in the kitchen. I lost 25 lbs, 4 inches in my waist and more inches all over!"

- Ashley Nicole -

"I was tired of trying to manage my weight, the time to prepare nourishing meals and feelings of self-doubt. FfL showed me a proven plan that taught me to be more organized, motivated and in control of my journey. I am now able to live a vibrant, healthy lifestyle that I love. FfL transformed my life."

- Rose -

"I was constantly frustrated trying to figure out healthy food choices and stay active. With all the conflicting information out there, I bounced around from one plan to another without any success. The FfL programs have allowed me to take steps to create a healthy, well-nourished and active lifestyle. FfL has changed my life."

- Shirley -

"I was struggling with what supplement or diet to be on and which workout program to start that would help me reach my goals. FfL showed me maintaining a healthy relationship with food, nourishing myself and finding the time to fit exercise into my daily routine is attainable."

- Cathy -

"Being part of the FULLforLife community has changed my life. What FfL offers provides me with the perfect combination of healthy recipes my family loves, effective at-home exercises, tons of resources and much more. I have finally developed healthier habits without feeling overwhelmed."

- Therese -

"With the tools and resources FfL provides, I developed a new attitude that gave me the confidence and drive to prioritize self-care and make better choices to live a healthy and active lifestyle."

- Sarah -

"I've managed to attempt a healthier lifestyle more times than I'd like to admit. FULLforLife has been the only lifestyle I've been able to adapt to and maintain for more than a few weeks. I lost over 15 pounds by following the 80/20 approach to eating and implementing FfL workouts. I'm so happy to be living FULLforLife!"

- Miranda M -

"Being a hygienist, I have always been interested in health promotion and disease prevention. Following the philosophy of FULLforLife, I implemented swapping unhealthy snacks to more whole foods and adding more vegetables to all my meals. I adopted the 80/20 philosophy FfL teaches and have improved my focus on meal planning and awareness of emotional eating. I would recommend FfL to all my family and friends." 

- Heather -

"FULLforLife has forever changed me. After incorporating FfL into my life, I became more active than ever. I lost 20 pounds by incorporating FfL-friendly foods into my diet and exercising regularly with FfL's workouts. FfL has helped me believe I can do whatever I set my mind to and live the life I always dreamed of! I'm happy to say living FULLforLife has become a true lifestyle!"

- Kelly -

"In the past I found it hard to find the time to incorporate fitness into my daily life. The vast variety of workouts provided have been incredibly practical and doable for me. I love the exercise library and have found I can get in an effective at-home workout without any stress."

- Lisa -

"I was feeling discouraged and defeated trying to change my eating habits and exercise routine. It was impossible to stay focused and committed to change. The FfL programs have provided me with a roadmap to take control and live a healthier, more active lifestyle. They helped me understand what real food is, how easy it is to incorporate a bit of exercise every day and kept me motivated to reach my personal goals."

 -Becky -

"Trying to make space for self-care and giving back to myself in the same way I offered my time and attention to others has always been hard for me. FfL provided me with everything I needed to be intentional about creating healthy habits to feel my best both inside and out. I truly am happier than I’ve ever been."

- Jeannie -

"I had no idea where or how to get started to stop feeling like a failure and being disappointed in myself. I now have a strong foundation and the knowledge essential to living a healthy lifestyle. I eat real food, stay active and have a positive and joyful attitude. I have never felt or looked better."

- Tracey -

"FULLforLife is life-changing! I have kids, a husband and a demanding career. For years prioritizing my health and well-being has taken a back seat. After just 3 months of making small tweaks to my daily routine, I’m finally able to stay consistent with my wellness habits. Without the encouragement and guidance from the FULLforLife community, I wouldn’t be where I am today. The best part, my family is now excited about living FULL too! Thank you, thank you, thank you!"

- Rachael -