The Wonderful 5S Diet

I don’t like the idea of “diet”, because it sounds to me very restrictive and limited. However, a few years ago during a lovely dinner organized by Nutrex Hawaii, I had the pleasure of meeting Dr Sears, one of America’s most renowned pediatricians who is well known for his passion of spreading health and wellness throughout America’s family. During the dinner he told me that “diet” is a term that simply means a way of eating, so we are all on sort of a diet. And he shared that the diet he has been on for the past 20 years is what he called the “5S diet”. This was the first time I thought that a diet plan was extremely interesting, simple and sustainable.


Since that night I have been thinking and sharing with my close friends the Dr Sears “5S diet”, and a few months ago I had the chance to spend some time with Dr Sears and I told him that I would love to share the “5S diet” on my blog, and he said:

“Of course! Sharing knowledge is a feeling that we doctors call “helpers high”. Helpers high is a wonderful feeling we get inside when we help someone else. Something we wrote in a book, or gave in a lecture that could change their life for the better. And because of something you did someone is feeling better. Helpers high is what keeps the doctors going. That’s what keeps me writing books.”

So here it is, the simple yet wonderful Dr. Sears 5S diet and the reasons why we should add these items to our way of eating:


“eat wild pacific salmon because it is the healthiest seafood, and it is rich in omega-3 fatty acids that help reduce heart disease and build healthy brain cells.”


  • seafood lowers the risk of breast and colon cancer
  • improve learning and attention span in school-children
  • improve cognitive function in the elderly
  • elevate mood, resulting in less depression
  • promote healthy skin and vision


“make a big smoothie every morning, around 1200 calories and sip all day long”


click here to find Dr Sears favorite smoothie recipe.


“the more green ingredients you can eat the better. When you put different types of vegetables and fruits together they work in synergy, helping each other to provide a great amount of nutrients.”


more about salads and smoothies:
  • Colorful fruits and vegetables are rich in phytonutrients that help protect against types of cancer, and heart disease.
  • Phytonutrients also strength immune system
  • Fruits and vegetables are rich in fibers that helps to lower blood cholesterol, prevents constipation, and steadies blood sugar.
  • Protein is important to help body grow, repair and strength bones, muscles, and ligaments.
  • You can add protein to your salad using seafood, beans, lentils, tofu, lean meats, nuts, etc.


“my favorite two spices are turmeric and black pepper. And putting these two spices together, is one of the oldest spice secrets. Black pepper helps more of the turmeric get absorbed into the blood stream.”


  • Black pepper helps food move through the digestive tract faster and helps to digest food more efficiently.
  • Turmeric is the spice super star, because it has over 50 healing actions including a natural anti-inflammatory compound, aiding digestion, acting as a decongestant, relieving headaches, and improving circulation.


“the supplements fill the gap in case the other 4 S cannot do all that. My three favorite supplements are Omega 3 Fish Oil supplement (one gram a day), Hawaiian Astaxanthin, and Juice Plus+.”

  • Omega 3 helps practically every part of your body.
  • Astaxanthin is the pigment that makes salmon pink, and it is one of mother’s nature most powerful antioxidant.
  • Juice Plus+ is a whole-based supplement full of “phytonutrients”, a disease-fighting chemicals that help to keep our bodies healthy.
  • IMPORTANT: Not everyone needs supplements. If you are generally healthy and eat a wide variety of whole foods, including fruits, vegetables and fish, you likely don’t need supplements


In sum the 5S are:

  1. Seafood
  2. Smoothie
  3. Salads
  4. Spices
  5. Supplements.

Easy to remember and delicious items to include on our diet!

Meeting Dr Sears, led me to learn about his Wellness Institute. So I am super excited to share with you that last month I became a Certified Health Coach by Dr Sears Wellness Institute. This certification has a balanced approach focused on Lifestyle, Exercise, Attitude & Nutrition, the four essential pillars that I believe to be the base for a health living. My main excitement in becoming a Health Coach is to share with all of you, simple yet science-based solutions and tools on my posts, coaching classes, and also coming soon workshops. And there are so many wonderful things to be learned and shared, I am looking forward to feel some kind of “helpers high” too! Thank you for being in this journey with me!

some dreams are worth sharing…

more about Dr

photos by: Mike Vidales

photo me and Dr Sears by: Oliver Barth

outfits: Florencia Arias (local company from Honolulu)

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  • Reply
    Kiyomi Shimizu
    July 7, 2015 at 3:41 am

    Hi Mariane,

    I am always on diet. hahaha. I still have overweight as runner. Every week I go to open market to buy fresh vegetables and fruits! I eat many vegetables, fruits, whole grain, quinoa, nuts yogurt with chia seeds and sometimes fish mainly. Once in a while I wanna eat sweet and snack so I take a break. Yes I have taken Bio Astin and flaxeed oil for about about 3 years! I take several supplements.
    I wanna lose 10 lbs by Honolulu marathon but will eat healthy, train hard, smile, play and sleep good!!
    I always follow you! Thank you!

    • Reply
      mariane uehara
      July 7, 2015 at 10:03 pm

      I love farmers market too Kiyomi!
      Don’t worry too much in loosing the 10 pounds, instead focus on eating healthy, hydrating well, resting when your body ask for, and training smart. And race day you will be ready to fly…

      Btw, congratulations on your 2nd place at Kona Marathon a few weeks ago!
      It was such a hot hot humid morning, huh:)

  • Reply
    Tim Marr
    July 8, 2015 at 9:51 pm

    Great blog! You look amazing as usual.

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