5 Foods For 2025
Dear Friend,
When my Life Coaching clients ask, “What are the best foods I can eat?” I help them design an eating plan with the 5 food groups the happiest, healthiest, longest lived people on the planet eat, including myself ;-).
Best Foods
Plant Foods- Beans (all), greens (dandelions), roots (onions), tubers (potatoes), fruit (berries)
Organic, pesticide free, non GMO, fresh or naturally preserved, seasonal, local
Animal Protein
Wild fish, grass fed beef & lamb, organic chicken & pork, pastured eggs
Fats
Extra virgin olive oil (single source, single origin), grass fed butter, avocados
Fermented Foods (must be refrigerated in supermarket/home)
Sauerkraut, pickles, kimchee, kombucha, raw cheese (parmigiano reggiano), miso, tempeh
Herbs, Spices, Etc.
Garlic, parsley, mint, oregano, ginger, turmeric, cinnamon
Caution
If you’re eating any of the items below, they have been shown to cancel out the health benefits of the foods above, are linked to bloating, disease, stress, and can stop you from losing weight. (Remember, don’t shoot the messenger :-0)
Sugar- flour, bread, crackers, cookies, drinks, protein bars
Seed and processed oils (canola, sunflower, safflower, soy, corn, rice bran (which is what Chipotle uses))
“Natural flavors” (can contain 100 chemicals)
Artificial coloring, sweeteners, preservatives
Examples- high fructose corn syrup, nitrites/nitrates, sodium benzoate, MSG
I tell my clients, if you do nothing else but eat the foods above, and avoid the others, you will be healthy, lose weight, decrease pain, sleep better, feel happier, and lessen the likelihood of western diseases- cancer, diabetes, heart disease, alzheimers, autoimmune, and so on.
If you’re having difficulty, I understand. You don’t have to do it alone. I can help. Example- One client has lost almost 20lbs since Thanksgiving following the guide above.
Live a happier, more purposeful life with powerful motivational, food, fitness, success, stress, pain, & other life enhancing strategies
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Motivational Leadership & Wellness
How to Be An Inspirational Leader Professionally & Personally
Programs and topics are customizable
1. Leadership/Inspiration
How to create a compelling vision
How to inspire anyone, including yourself
Being a great communicator/listener
3. Nutrition/Energy
How to look & feel amazing
How to eat great anywhere, anytime
The foods the most successful people eat
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Maximizing results in minimal time
The 5 best exercises, stretches, habits
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In-Person/Virtual Speaking Presentations
Topics
Motivation, Leadership, Stress/Anxiety, Nutrition/Cooking, Exercise, Pain Prevention/Ergonomics
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Be Inspired, Increase Energy, Control Anxiety, Lose Weight, Sleep Better, Improve Relationships, Decrease Pain
testimonials
About Peter Kofitsas MS, PT
Testimonial
“Peter delivered what was by far the best one-hour presentation that our audience has ever seen. Full of energy, entertainment and mind-altering knowledge, he helped set the stage for all of us to rethink our daily habits. His session may honestly be the best I’ve ever attended, the perfect blend of knowledge and showmanship! He conducted a health and wellness session during our Mazda USA’s Northeast Region 2023 Field Meeting. Peter’s presentation was informative, enlightening, and entertaining. He used examples that resonated with all attendees and provided information we could all use in our everyday lives. He is an excellent speaker who got the audience engaged and excited.”
Deb Eliopoulos, Manager, Regional Marketing, Mazda North American Operations
PROFESSIONAL
Peter Kofitsas MS, PT is a Speaker, Author, International Life & Health Coach, Culinary Nutritionist, Physical Therapist, Food/Restaurant Consultant, and former Scholarship Football Athlete. He’s also been called, “The Missing Link” in employee wellbeing. As an expert for the media, he has appeared on ABC, FOX, MSN, TLC, and in Fitness magazine. He’s the author of 3 books, including, Shop, Cook, Eat. He’s also the creator of the 5 Minutes to Fitness+ Program, a revolutionary lifestyle program for achieving optimal health which has been featured on QVC and FOX. He’’s been helping companies assist their employees in being healthier and finding balance during the Covid- 19 pandemic.
CV
Nutrition Degree, Magna Cum Laude, Montclair State University
Physical Therapy degree, Master of Science, New York Medical College
College Lecturer- nutrition, exercise, physical therapy, kinesiology
Creator- 5 Minutes to Fitness+, Fit Friends’ Revolution
Author; Shop, Cook, Eat, Core Energy Program, & Live Better Journal
Food/Restaurant Consultant- Hospitality Training, Sustainable Menu Design, Recipe Development
Client List / Appearances
GE • Goldman Sachs • KPMG • Verizon • Metropolitan Museum of Art • Sony • UPS • Quest Diagnostics • Whole Foods • Louis Vuitton • Moët Hennessy • Working Mother • Kellari Group • Serafina Group • China Grill Management • Union Square Hospitality Group • The Episcopal Church • St Barnabas Health Care Systems • HDMS • Grocery Haulers • NY Staffing Assoc • Assoc of Health Care Recruiters
