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5 Foods for Every Healthy Body

May 20, 2014
Holli Thompson

My cell phone rang.

“Hey, it’s me. If you could only recommend 5 foods for your health, just 5, that are non-negotiable, what would they be?  What can’t you live without?”

It was my sister.  I was shopping at Whole Foods when she called, and her timing was perfect.

My sister was one of my first nutrition clients, years ago, and apparently she was listening to all the “new year, new you” TV segments playing right now.  My sister knows what her nutritional style is, we worked on that, but today she was in need of some encouragement to get her back on track.  Solid reminders and inspirational ideas.

This was going to be fun.

I scanned the store in my mind, which is one of Whole Foods finest, and I mentally reviewed my fridge at home, which was still pitifully barren following the holidays.  I thought about my cupboard, and the necessities that I’m shopping for on a Monday afternoon.

I thought about a segment I did the other day on ABC TV, and I then I answered her.  We hashed it through. We laughed.  She took notes, and off she went to her own grocery store to stock up.

If you don’t have a nutritionist sister to call on Monday afternoon, I’m glad you’re here.

Maybe you need somebody to set you straight and inspire you, and tell you it’s all going to be okay.

It was a good idea to keep my response to just 5 things.  She said it was all she could take.

Maybe 5 things is all any of us can take at a time, and maybe if you’d just change 5 things this month, you’d feel some impressive changes by next month.

I’ll bet you’d drop a few pounds.  I’ll bet you’ll look healthier and your skin will become more clear and glowing.

So give it a go.  Here are the 5 things I recommended to my sister. Remember, this was tailored to her and her nutritional style, but I’ll bet you’ll find some things you love!

Sweet Potatoes

Sweet potatoes are a delicious source of antioxidants, especially beta carotene, and they’re high in fiber, so they’re filling and satisfying.  They help with sugar cravings, often a problem after the holidays if you’ve indulged in wine and holiday treats.  I recommended she bake her sweet potato and enjoy it with some sprinkled cinnamon for a boost to her metabolism, or roast it along with some other root vegetables, sprinkled lightly with olive oil.

Hemp Seeds

Hemp seeds are a perfect protein, and a source of omega 3 fatty acids, the good fats. I suggested she sprinkle them on her salads, or add a scoop to her smoothie in the morning for a sustainable healthy energy source.


My sister loves fruits, and luckily does not suffer to candida or yeast issues.  Blueberries are high in antioxidants, and a delicious addition to her smoothie. I also suggested she enjoy them at night when she’s craving something sweet. One at a time works!

Dark Leafy Greens

These are a must have in any diet, and will give my sister additional protein, and uplifting energy.  They’ll also help protect her immunity this winter.  She’s going to try some new recipes with greens, including an avocado and kale salad, sprinkled with hemp seeds.    She’s also going back to eating a big salad every day at lunch, and will try adding warming soups for dinner using her dark leafy greens.


The avocado is a great source of healthy fats, and fiber, and will help keep your bowels regular.   I recommended she try spreading avocado on sprouted toast, with a sprinkle of sea salt, or as a mid day snack, cut an avocado in chunks, and serve in a bowl with cayenne pepper, a squirt of lime and a dash of sea salt.

I have several runners up; walnuts, quinoa, golden berries, and coconut oil were my tough eliminations.  But I stand by my choices for her nutritional style.

What about you?  Tell me your Just 5 in the blog below!