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