5 Groups of Whole Life Foods You Should Eat Every Week

We are often bombarded with nutritional information that is ever changing. This is partly because nutritional studies are still very young and partly because we are looking for a quick fix.

The first vitamins were discovered in the early 19oo’s and only in the last 20 years has more research been given to studying foods and nutrients. We are still learning and there is a new wave of researchers that are continuing to help provide the most integrative information.

A 30 day reset may be helpful short term under specific cases, but what about every day? What about our whole life? If food is to provide nutrients for our bodies, shouldn’t we look at what foods are good for us every day and eat them?

A large part of my job as a health coach is to help break things down for my clients. I make things simple to incorporate into their life every day, not for 30 days or even for the length of my program. I am simply there to help them establish patterns, reinforce the patterns and monitor them until they are set free to live that way every day.

I wanted to share with you today 5 groups of what I call “whole life foods” that you can incorporate into your every day life. You may need my help to get there, but the first step is to learn about some main foods to eat that will provide cleansing, replenishing nutrient support and powerful minerals and vitamins to help your body work.

Although we are still learning about how nutrients work, these whole life foods have been proven over and over again to benefit the body. The good news is that there are no toxic dangers and your body will know just what to do with them!


1. Herbs

There are so many herbs that are beneficial. Cilantro, Basil and Parsley are some of my favorites and have an incredible nutritional value to our bodies.  These three along with mint can be added to a salad to make an exceptional punch of flavor! Toping tacos or sandwiches with these are also amazing.

These green herbs contain Vitamin K that helps blood clot and supports the growth of strong bones. They contain a high amount of manganese and iron. They help support the nervous and immune system in many ways. These little herbs can also help balance blood sugar.

Try growing a fresh pot of them this Spring! Place them in an area that will give them the morning sunshine to promote best growth. You can also use them dried for example, cilantro dried is called coriander.

Enjoy the many benefits of vitamins and minerals that these flavorful herbs give! Try some bacon wrapped in basil and you will thank me!


2. Greens

When it comes to greens, there are actually so many to choose from each season of the year, but we often limit ourselves to broccoli or spinach. Kale, brussel sprouts and arugula are wonderful in the winter!

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They are loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals. Although choosing organic is recommended, eating non-organic greens is still preferable to not eating any greens at all.

Dandelions, seaweed and broccoli sprouts are some of the most beneficial greens we have available. Dandelions can be used in salads or green smoothies. Drinking Dandy Blend can help you reduce coffee.

Seaweed has incredible benefits when eaten in moderation and can help with PMS symptoms and regulating estrogen levels. Read here to learn more about its benefits. Find a great recipe here! (you can substitute soy sauce with coconut aminos and omit sugar)

Broccoli Sprouts are easy to make at home and have incredible benefits for the body! Toss them in a salad or top your favorite sandwich with them. Combine them with Avocado, real salt and pepper and you will have an incredibly nutritious snack!

3. Roots

Root vegetables are high in Vitamin A and C. They are complex carbohydrates and provide a lower glycemic index load on the body which will help stable blood sugar.

I often tell clients to replace their grains with root vegetables when they are having digestive problems. The complex carbohydrates and fiber source from these root veggies have less negative impact on the digestive system which will reduce inflammation.

Root vegetables are also high in antioxidants that are anti-cancer like the carotenoid antioxidant lutein. Beets, Daikon and Sweet Potatoes are some of my favorites.

Replace one meal of your white potatoes for a sweet potato. Don’t over cook it and top it with some real butter, grass fed brisket and Stewart Texas Slaw and you will have so much punch of flavor and nutrients you will not know what to do!

Here is a delicious beet salad. I have to admit that beets were hard for me at first. I started out drinking them in smoothies with strawberries and lots of stevia. But eventually as my foods changed, the tastes of beets no longer seemed unpalatable. I use daikon, sautéed in garlic and butter or olive oil, in chicken noodle soup.

4. Spices

Turmeric, Garlic and Ginger are some of my daily spices I use in my food and drinks. They are actually classified as vegetables but are used as spices.

Turmeric and Ginger have been classified as being as strong as some of the cancer fighting chemo treatments. They both have a spicy and unique taste. You will not find these two in packaged foods, but they are widely used around the world in every day eating.

I put turmeric in my green drink or will season a chicken broth with it after it is cooked. Ginger is great for an upset stomach or to enhance a coconut thai soup. Homemade ginger tea is a great place to start!

A more common spice we use is garlic. I use garlic in everything I cook. Garlic, real salt and black pepper is a magical combo to any meat or vegetable. Don’t forget your garlic!

5. Super foods

There are a lot of foods that classify as “super foods”.  But these three are my favorites- cacao, goji berries and fermented foods.  I could write a blog post on each of these foods! They are bursting with beneficial nutrients for the body!

Replace your cocoa powder with cacao powder– it is different! We make chocolate milk using dairy-free or raw milk, cacao powder and stevia. It is delicious! Try cacao brew to reduce coffee.

Replace your raisins with goji berries. I actually don’t like raisins, but love goji berries. I put them in my plain yogurt with nuts and green apples to add a sweet flavor. You can mix them with nuts and dark chocolate for a great trail mix.

Fermented foods can sometimes be a “scary” new food to try but is actually quite simple. If you have fresh food, real salt and filtered water, you can create your own fermented foods. Here is an easy pickle recipe  (I omit the spice and use only garlic and salt) and more info on fermented foods.

2 years ago if you asked me if my kids would drink kombucha, I would have given you a confident “no way”. As we have changed foods and slowly introduced fermented foods one bite at a time, they have come to love it.

Kombucha is not necessarily the choice of fermented food due to the controversy over sugar, alcohol and how much probiotics are actually in there, but it is still a better choice than soda.

A great place to start is with fermented veggies. Fermenting chopped veggies is so easy and will serve your body in huge ways! Try making a jar today!!


Hope this post is helpful! Start with one of these foods and use it in existing recipes. Soon you will find hat these foods are not just a diet, but become a part of your whole life. Enjoy!




Kimberly Stewart
Kimberly Stewart

I am a wife, mom of 4, friend and neighbor and understand how hard it can be to implement health in our busy lives! I am an Integrative Holistic Health Coach and passionate about empowering others towards wellness in their everyday lives!