If you have a group of people that you're hoping to spread love to this holiday season, but you don't want to break the bank, and you want to offer a break from the traditional holiday sugar coma, give them the gift of guilt-free indulgence.

My children go to the YMCA for child care, where classroom assistants are often jumping into different classrooms to help. I wanted to thank everyone that has loved my children so well, and I know they value their break time, so I decided to fill up their break room with healthy treats, including some Izze sparkling juice, apples, and this Chocolate Avocado Fruit Dip. While you might wince at the idea of avocado in a sweet dip, the flavor of it is lost to the sweetness of the banana, chocolate and syrup. But the avocado does give it a healthy source of fat, as well as a creamy pudding-like texture:

CREAMY CHOCOLATE AVOCADO FRUIT DIP

I spooned the dip into 4 oz. mason jars and added labels between the lid and the ring, for a special touch. This recipe filled 12 jars, and I may or may not have eaten the little bit that was remaining with a spoon.

Then again, you don't need a gift giving opportunity to make this recipe. Serve it to your kids, your spouse or your extended family. If you don't tell your picky eaters what it's made of, they'll probably devour it without the slightest clue that it's a healthy treat.

Here - I'll take all of the pressure off of you. If you would like to recreate this recipe as a gift, here are some jar labels for you. Simply click on the photo below to be taken to a file that you can print, cut out, and add to your jars. Enjoy!

My experience with Fresh Thyme has been that while their packaged foods are more expensive, their produce prices, especially for their quality, are hard to beat. They have a great organic section, with great organic deals to match. If I plan my meals around their ads, cooking clean, simple meals, I find that I can typically feed my family of four (with two small children) for about $80-90 per week. To save on canned and packaged goods, milk, eggs and butter, I usually make the extra trip to Meijer, Kroger or Costco.

You can find all of Fresh Thyme's ads on their website. In addition to produce, I like to pick up all of my supplements at Fresh Thyme as well. They have a great selection of vitamins and supplements, along with natural body care products.

If you would like help learning to meal plan in an affordable way, please contact me at ext. 2137.

Where do you find your best deals to make eating well affordable? What is your greatest struggle when it comes to preparing healthy meals for yourself or your whole family? I would love to help. Share in the comments below, so I can offer feedback that may benefit everyone.

This year, Thanksgiving is at my house, and I'm pretty excited about it. I really enjoy entertaining, and one of my favorite parts about hosting people for a meal is surprising them with how delicious a healthy meal can be.

Between the potatoes, the green bean casserole, the bread-laden stuffing, rolls, candied yams, and pumpkin pie, Thanksgiving, while delicious, often feels very heavy and leaves you regretful - if not for what you ate, then at least for not wearing stretchier pants. If you're looking for an alternative to the traditional dishes that are a little lighter, without sacrificing flavor, here's a menu for what this foodie will be serving. Whether you're cooking for your whole family or have been charged with bringing a dish to dinner, feel free to shop the list below.

My best advice around the holidays, to avoid the average American weight gain of 7-10 pounds, is to indulge in your single favorite dish, in the way it's traditionally made, and make substitutions for the rest.

Dry Brined Roasted Turkey - when it comes to the holidays, Martha Stewart is boss. This recipe of hers requires very little cooking time, freeing up the oven for other things (like pie!).

Thanksgiving "Stuffing" - this one might be a stretch. True to Paleo recipes, it doesn't contain a crumb of bread, and it's certainly not light on calories, as two of its main ingredients are sausage and bacon. But none of its calories are fluff - it's nutrient dense and there is so much flavor that a small helping goes a long way. And if you have someone in your life that has a gluten sensitivity, like me, you might just make their holiday by giving them a version of one of their favorite dishes that they can actually eat.

Mashed Faux-tatoes - low in calories, natural sugars, and carbohydrates, and high in nutrients, parsnips and turnips are a good alternative to mashed potatoes. You may have heard of cauliflower as a substitue for potatoes, but parsnips and turnips are a lot closer in consistency, when mashed, to the potato.

Garlicky Green Beans - instead of relying on a cream based soup for flavor, the way green bean casserole does, save the calories (and prep time and oven space) and allow whole foods to make a big impact, the way balsamic vinegar and garlic do in this recipe.

Orange Cranberry Sauce - How did cranberry sauce ever become a Thanksgiving staple when it's so gross? My guess is, it probably tasted more like this recipe, and less like the canned variety. This part of my meal has gone from being something I always wished we could skip, to being the reason I look forward to turkey. Seriously - skip the gravy and spread a little of this on your turkey. You won't be disappointed. It's already made up in my fridge and taunting me to steal a spoonful every time I see it.



Salad with Goat Cheese, Pears, Candied Pecans and Maple Vinaigrette - is it wrong if the part of your Thanksgiving meal you're most excited for is the salad? It probably is, but I am, nonetheless. I haven't tried this specific recipe yet, but the flavors are such a perfect blend for the holiday.

I've made my meal healthier and lighter, so that I can indulge in my grandmother's chocolate crust, whipped pumpkin pie. What's your favorite dish that you just can't resist? And what are you doing to make your holiday a healthier one? Please share in the comments below, or snap a picture on Instagram, using the hashtag #wiredforwellness.

We've all been there - you're on your way to work when you realize you left your lunch in the fridge at home. Or that you forgot to consider your lunch altogether.

Instead of grabbing something from the vending machines or going through the drive thru, consider adding a healthier alternative into the mix, by making a quick trip to the grocery store for this easy, whole food solution.

If you're jonesing for chocolate the way I do, you know that the feeling won't go away until you get some. For moments like that, I've found a recipe that I can make at home, that has no added sugar, so I know it's a much better option than grabbing a candy bar in the checkout lane at the grocery store.

THE CLEANER FUDGY CHOCOLATE BAR

Ingredients:

• 1/4 c. coconut oil
• 1/4 c. cocoa powder
• 1/4 c. nut butter
• 1/4 tsp. vanilla
• 1/8 c. pure maple syrup

Directions:

• Melt coconut oil and nut butter in the microwave, for about one minute.
• Add in other ingredients and stir to combine.
• Pour into a loaf pan, lined with wax paper.
• Place in the freezer for about 30 minutes.
• Pull out, slice and enjoy. Any extras can be stored in the freezer until the next craving hits.

My road to eat healthier meals at home has met some barriers and learning curves along the way - time and budget being the biggest of them. It's taken me years to build up a rotation of meals that are healthy, without breaking the bank, take 30 minutes or less to prepare, and that all of the mouths in our family are happy for.

As a disclaimer, I mostly choose a Paleo lifestyle, so you'll see a lot of those recipes. But even if you don't, they are good, whole food based recipes, which are good for just about anyone.

"Kitchen Sink Meals" - throw it all in one pan, to make for less steps and simple clean up.

Sausage, Sweet Potato and Apple Hash - I use casing sausage instead and omit the onions.
Amish One-Pan Ground Beef & Cabbage Skillet - I found this one recently and have made it an embarrassing number of times. I usually add peas or green beans to it.

Crockpot Meals - cook all day without all the work. Isn't it nice walking into a home that smells delicious after a long day at work?

Two-Ingredient Salsa Chicken - The name gives it all away. I vote this easiest recipe ever, and my family loves it. We use it for tacos, or I saute up some sliced carrots for a "nacho" base, instead of chips, and top with a little cheese and green onions.
Meatball Stone Soup - Discovered early on my marriage, when I didn't have a knack for cooking, this has always been one of my go-tos. I'm convinced my little brother is the pickiest eater in the world, and he devours it.

Fish

Baked Salmon - This is, by far, the best way I've ever found to make salmon. Coconut aminos are a substitution for soy sauce, so if you can tolerate soy, you can use that instead. I usually pair it with some sauteed asparagus for a simple meal.
Quick Salmon Cakes - Green beans or mashed fauxtatoes (cauliflower) typically serve as the side for these.

Pizza Night

No Yeast Pizza Dough - It usually take me about 30 minutes to make this pizza, from start to pulling it out of the oven. Top with your favorite quality ingredients for a healthier-than-the-chain-joints pizza.


Sides - pair with a simple meat, like grilled or broiled chicken or burgers.

Autumn Greens Salad with Sunflower Seeds - This one includes power food brussels sprouts, cleverly disguised as salad greens. And my whole family eats it (don't tell them about the brussels sprouts).
Pan Fried Sweet Potato Fries - I'm pretty sure I've tried every method (outside of using a deep fryer) to come up with a crispy sweet potato fry, but they've all come up short, until I discovered this one. I don't add the onions, garlic or brown sugar but simply used this recipe as a means of discovering a much more effective method for creating this delicious side. Just be sure to lay all of the sweet potatoes flat in the pan, and flip halfway through - if they're piled up, they'll stay soggy forever.

What is your go-to recipe when you need something healthy and don't have a lot of time? I'd love to hear! Share below, in the comment section.

Click here to calculate your favorite Chipotle order.

With cold weather coming, your belly may be requesting some warm, cozy, comfort foods. One of my favorites has always been spaghetti, both for its flavor and its ease. But after I eat it, I'm always left feeling like there is a brick in my gut. So if you love pasta, but you hate the way it makes you feel, or the way it makes you gain weight, here is my favorite alternative I've found. It takes longer than spaghetti, so it's a plan-ahead meal, but the hands on time is very short. I usually make it on the weekend and eat up the leftovers throughout the week, for lunch.

Thanksgiving is coming, and the turkey is getting fat, but you don't have to. With the holiday quickly approaching, and families beginning to prepare their menus, I thought it appropriate to kick off November with some education on what a typical Thanksgiving meal looks like, nutrition-wise. Throughout the month, I'll be sharing healthier versions of classic staples, to offer alternatives that will keep you from gaining that dreaded holiday weight, and keep you feeling energetic.

With so many diets available today, how can you tell what is legitimate and what is just going to contribute to the next phase of your yo-yo weight loss efforts? I have found the key is to find "diets" that make vegetables the main priority, promote health over weight loss, and aren't really diets at all, but rather a lifestyle.

Enter the Mediterranean diet, which has a fairly broad list of guidelines, with a big list of benefits: research has shown those that follow this kind of eating plan reduces the risk of heart disease, certain cancers, diabetes, Parkinson's and Alzheimer's diseases. Find some resources below to help you understand what the Mediterranean diet is, as well as how to implement it.

Source

Education

Five Summarized Studies on the Mediterranean Diet
How to Eat Mediterranean
Specific Food List - while the Mediterranean diet isn't exhaustive in the lists of foods you can and cannot have, like some diets are, consider this list a good jumping-off point if you're looking for clarity.

Tools

Mediterranean Shopping List
26 Mediterranean Recipes
User Submitted Recipes
Fort Wayne Metals' Pinterest Page - I've pinned some additional information, as well as recipes.

If you have any questions about the Mediterranean diet, or any others you've heard of recently, please contact Lauren at ext. 2137.

If you've been in the fitness room at Avionics in the last couple of weeks, you may have noticed some new equipment. We recently purchased two kettlebells, which happen to be my favorite piece of exercise equipment. So what are they, and how can you build them in to your workout?

We have two adjustable-weight kettlebells, which cover the following weights: 14, 17, 20, 24, 28, 32 & 36 lbs.

Why They're Great

Many kettlebell exercises are compound exercises, meaning they recruit multiple muscle groups for one movement. The benefit you see with compound exercises is that you end up with an efficient and explosive workout. Additionally, because of the dynamic movement, you end up engaging your core to stabilize yourself, without actively targeting your abdominals. So, built in core work without feeling like core work.

How to Use Them

Here are a couple of great resources to give you examples of how you can incorporate kettlebells into a well-rounded workout.

Neghar Fonooni's Kettlebell Quickie
Great Beginner Kettlebell Workout

Try It Out

If you're going to try any kettlebell exercise, the kettlebell swing is the one. With just one move you’re working your glutes, quads, abs, lats, grip, and shoulders, all while burning a ton of fat. This move is a good example of how kettlebell training is different from other modalities; rather than doing separate cardio, strength, and mobility workouts, kettlebell training combines them, allowing you to build muscle and simultaneously burn body fat.




If you're trying this move for the first time, be sure to do it without weight, in front of a mirror, until you are comfortable that you've achieved proper form. If you would like help mastering the kettlebell swing, any other kettlebell exercises, or if you would like a specific workout designed for you, call Lauren Almdale at extension 2137.

Of all the people I've ever done one-on-one wellness coaching with, the overwhelming majority have shared that time is their biggest barrier to experiencing success, when it comes to nutrition. So it's no wonder that people end up in the drive thru or picking up the quickest option at the grocery store on the way home. But what if I told you there was a better way - that someone would create a healthy meal plan for you and put together your grocery list, eliminating all guess work? Would you be more likely to cook for your family in a healthful way?

Here are some resources for you that do just that. These ready made meal plan sites are popping up everywhere, and while they may have a fee, when I used one a couple years ago, I found that even with the extra money spent on the site, I was spending less, as the meals planned to use the same ingredients across multiple meals, thus creating less waste.

The Fresh 20 - $65/year, $24/3 months, or $10/month
Provides a menu of five dinners each week, using only 20 ingredients (plus pantry staples). Specialty meal plans include: vegetarian, gluten free, dairy free, kosher, Paleo, cooking for one, and lunch.

eMeals - $69/year, $59/6 months, or $39/3 months
Provides a menu of seven dinners each week, with an option to purchase breakfast ($3 more per month) and lunch plans ($4 more per month). Meal plans include: clean eating, Paleo, low carb, low calorie, low fat, portion control, heart healthy, slow cooker, 30 minute meals, budget friendly, kid friendly, gluten free, diabetic, Mediterranean, and vegetarian. As you can see, there's a lot to choose from, you can choose to switch menus each month if you want to try something different, and eMeals offers a 14-day free trial period.

Once a Month Meals - $99/year or $10/month for basic or $170/year or $16/month for pro (swappable menus)
While it may take a whole day away from you, by the end of it, you're left with a good chunk of your monthly meals ready to go. That's the basis of this meal planning site - preparation of freezer meals that mean you don't have to cook most of the month. One of the biggest benefits of this site is its customization - if you don't like a meal on the plan, simply swap it out for a different one. Each month you get recipes for a handful of breakfasts and lunches, along with about eight dinner recipes. You choose how many people you're cooking for, and your shopping list and instructions are updated accordingly. You also receive printable labels for your freezer bags, along with prep and thaw instructions. Collections include: whole foods, Paleo, weight loss, vegetarian, gluten free dairy free, allergen and baby/toddler. Recipes are available for free, but in order to get all of the printables and to customize your menu, you'll have to pay.

Other options to check out:
Relish!
No More To-Go
CookSmarts
The Six O'Clock Scramble
My Healthy Meal Plan

How do you meal plan? What do you do to ensure that your family eats healthy meals? I'd love to hear in the comments below!

Source

Paying attention to the ingredients you find in your food can be daunting enough, but did you know that the ingredients in your toiletries and makeup affect your health as well?

Original Source

The $361 million in revenue raked in during fall last year for pumpkin spice products tells me I'm not alone in my desire for pumpkin flavored foods when the first cold weather hits. But often, the end result of those manufactured products suspiciously lacks the very gourd it represents, and in its place, you'll find ingredients you can't pronounce, along with a whole lot of sugar.

Hang out with me on Thursdays to get a glimpse at some of the wellness-related resources I've found that are inspirational or helpful.

Oats pack a large nutritional punch and are a powerful resource in a well-balanced diet. Let's take a look at why:

• Soluble fiber - reduces cholesterol and risk of heart disease, helps to prevent or manage diabetes, keeps you fuller for longer, and keeps the digestive system functioning regularly.
• Thiamine (B1) - plays an important role in creating ATP, a molecule that transports energy in the cells.
• Folate - helps produce DNA and form healthy new cells; prevents neural tube defects in fetuses, which typically present in the first trimester of pregnancy.
• Iron - carries oxygen (as part of the protein hemoglobin), from the lungs, out to the rest of the body; helps the muscles store and use that oxygen. 
• Magnesium - regulates muscle and nerve function, blood sugar levels and blood pressure; aids in making protein, bone and DNA.
• Zinc - helps the immune system fight off invading bacteria and viruses, and aids in both men's and women's reproductive health.
• Copper - prevents bone defects like osteoporosis and osteoarthritis, promotes healthy connective tissue (hair, skin, nails, tendons, ligaments and blood vessels).
• Manganese - aids in bone production, maintains integrity of the skin, helps control blood sugar, and protects against cancer-causing free radicals.

Banana Bacon Frittata

Ingredients:

• 1 Banana
• 1 Strip of Bacon - not all bacon is created equal. Look for one without synthetic nitrites or nitrates, like this one. The word "uncured" will typically indicate this type of bacon.
• 4 eggs