The Best Diet in the World

The Mediterranean Diet:
The Best Diet in the World

Mediterranean Diet Pyramid

The Mediterranean Diet Has Been Ranked the Best Diet in the World for Three Years Straight and With Good Reason

The Mediterranean Diet is the best diet in the world.  What if I told you you could reduce your risk of disease, improve your health, mood, mobility and cognitive function, lose weight and live longer all by eating delicious foods and staying active?  Chances are you would think I was trying to sell you on another fly-by-night fad diet or workout trend.  But that is not the case.

The Mediterranean Diet has been ranked the best diet in the world by the US News and World Report for the last three years.  It has also been named the easiest diet to follow, the best plant-based diet and the most effective diet at treating diabetes.  It may sound too good to be true but there is plenty of evidence to back up this diet’s efficacy.

What Is the Mediterranean Diet?

The Mediterranean Diet consists of nutritious foods eaten in countries like Greece, Italy and Spain.  In the 1950’s, Dr. Ancel Keys discovered that low income Italians had a lower risk of heart disease and death than wealthy New Yorkers did.  Upon further examination, he attributed this fact to their diets.

Those of us on the Mediterranean Diet eat lots of fruits, vegetables, and whole grains, and moderate amounts of seafood, poultry and dairy.  We do our best to avoid trans fats, refined grains and added sugars, and eat a wide variety of whole plant-based foods, including healthy fats.

There’s an endless array of delicious foods you can eat on the Mediterranean Diet which are both healthy and satisfying.  There is no need to count calories.  In addition, you do not have to cut out whole food groups, and you won’t go hungry because most of the foods are rich in fiber.  Eating this way can be more economical than the typical American fare, as well.

What is the Mediterranean Lifestyle?

Along with eating nutritious foods, the Mediterranean Diet and Lifestyle involves being physically active.  Working out daily, together with eating nutritious foods, improves our mental and physical wellbeing.

In addition to eating well and exercising, the Mediterranean Diet and Lifestyle encourages us to maintain a sense of connection.  Cooking and eating with family and friends are great ways to relieve stress and boost happiness.  Exercising with like-minded individuals can be a great bonding experience which also makes the workouts more fun and effective.

Why Should I Try the Mediterranean Diet and Lifestyle?

  • The Mediterranean Diet and Lifestyle can help you achieve and maintain a healthy weight.
  • People who consistently eat this way have less incidence of chronic disease and a higher life expectancy.
  • The whole foods recommended on this diet fight inflammation in your body and brain, keeping you healthy and younger than your years.
  • You can save money by following this diet.
  • You will feel and look better.

Can the Mediterranean Diet Help Me Live Longer?


  • The Mediterranean Diet helps prevent heart disease, cancer, strokes, type 2 diabetes and premature death.
  • By reducing your risk of getting cancer and heart disease alone, this way of eating and staying active will reduce your risk of death by 20%.
  • Your risk of getting Parkinson’s disease will be cut in half on the Mediterranean Diet.

Will the Mediterranean Diet Help My Heart?


  • Blood sugar levels, cholesterol and blood vessel health will all improve on the Mediterranean Diet.
  • Beans, olive oil, whole grains, spices and wine are all components of the diet which are good for your heart.
  • Foods like nuts and olive oil help lower bad cholesterol.
  • Fish helps lower your level of triglycerides and blood pressure.
  • Vegetables, beans and fruits are high in antioxidants, vitamins and minerals, and keep your arteries clear.

Will the Mediterranean Diet Help Me Feel and Look Younger?

You bet!

  • If you are on the Mediterranean Diet, you avoid the processed foods and bad fats which cause inflammation in your body and brain.
  • The Mediterranean Diet keeps you younger by lowering your risk of frailty and improving cognitive function.
  • Oldways, a non-profit organization aimed at improving our health, has found that a Mediterranean Diet will keep you agile.  “The nutrients gained with a Mediterranean Diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 percent.”
  • And if that wasn’t enough, following the Mediterranean Diet will also reduce your risk of developing dementia and Alzheimer’s.

I’m In!  How Do I Get Started?

  • To jumpstart your journey into optimal health, fitness and wellness, remove unhealthy temptations from your home (and mind).  Check labels for trans fats, refined grains and added sugars.  Ditch empty calories and contaminants by choosing fiber-rich whole foods over processed foods.
  • Make a list of your favorite vegetables, legumes and fruits and build your menus around them.
  • If you are a meat eater, eat one vegetarian meal a week and work up to three or four.
  • Cook with oil instead of butter.
  • Eat fish or chicken instead of red meat.
  • End your meals with fruit or nuts rather than rich, sugar-loaded desserts.
  • Choose whole grains including breads, oatmeal, pasta, quinoa, faro or rice instead of heavily processed, white flour alternatives.
  • Eat a handful of nuts a day.  Mix it up –walnuts, almonds, pistachios, cashews and pine nuts are all great choices.
  • Add spices, such as cilantro, rosemary, coriander, pepper, garlic and cinnamon, to your dishes instead of salt.
  • Drink lots of water.
  • Exercise regularly!
  • If you drink, have wine instead of hard alcohol. Up to one glass of wine a day for women, and two for men, is thought to be good for your health.  Red wine may be more beneficial than white.

The Diet and Life of Your Dreams

The Mediterranean Diet has been named the best diet in the world for lots of reasons.  It is chock full of enticing and satisfying nutritious foods.  How about roasted sweet potatoes with pistachio-encrusted salmon and a glass of red wine?  Or a fresh salad of heirloom tomatoes with olives, extra virgin olive oil and feta?  This diet is delicious, economical and easy to follow.  Best of all, no other diet on the planet is as successful at improving our quality of life and longevity.

Golden Home Fitness Can Help

The Mediterranean Diet is a lifestyle as well as a dietary regimen.  Enjoying meals with your family and friends enhances them.  Working out daily is a big part of this diet’s success.

The trainers at Golden Home Fitness can provide the expertise, motivation, focus and accountability you need to succeed.  We can also provide you with the nutritional guidance needed to improve your health, immunity and vitality.

If you would like to receive a free in-person or virtual workout, please click this link:  Free Golden Home Fitness Workout.

We hope you will try the Mediterranean Diet and Lifestyle so you can reap all of its amazing rewards!


Endnotes:  usnews.com;  www.webmd.com;  goodhousekeeping.com;  gut.bmj.com;  healthline.com;  helpguide.org;  www.oldwayspt.org

Convenient Affordable Virtual Personal Training

Golden Home Fitness Provides a Convenient Affordable Virtual Personal Training Platform for Superior Fitness

Golden Home Fitness offers convenient and affordable Virtual Personal Training.  What exactly is Virtual Personal Training and how does it work?  Golden Home Fitness Virtual Personal Training is the silver lining to all your Pandemic restrictions.  It is our own proprietary platform, developed prior to Covid-19.  We have successfully implemented our convenient and affordable Virtual Personal Training platform during the last several months. 

Here is How It Works:

  1.  SECURE:  Unlike Zoom, Golden Home Fitness (GHF) Virtual Personal Training (VPT) is our own private, fully encrypted and secure website.  You will have your own Virtual Training “room” accessible only by you and your trainer via login.
  1. INNOVATIVE:  GHF Virtual Personal Training is interactive.  It uses augmented reality technology.  Your trainer can “draw” on your screen to demonstrate proper form.  They can also send you instructional video clips.  We record and store your workouts in an encrypted server.  You can access any workout at any time.
  1.  SAFE:  You can do the workouts in the safety of your own home.  There is no need to interact with others or to risk exposure to Covid-19 or other illnesses.
  1. CONVENIENT:  You can do the workouts when and where you want.  There is no need to travel, there are no distractions and you can maximize your energy and focus.
  1. AFFORDABLE:  Golden Home Fitness Virtual Personal Training is extremely affordable.  While in-person Personal Training is $120/session, our Virtual Personal Training is only $45/session!  (if you would like to work out with one other person, our semi-private VPT rate is $25/session, and for a group of 3-6 the cost is just $15/session).

The Covid-19 Pandemic is full of sacrifices and restrictions.  The convenient and affordable Virtual Personal Training Golden Home Fitness offers is a life saver.  You can work out to maintain your health without risking your health, without breaking the bank and without breaking a leg (injury-free)!

Click this link: Complimentary Workout for your free Virtual Personal Training session, or call us at: (844) 704-9477.  Golden Home Fitness VPT is your budget and schedule-friendly fitness solution. Stay healthy and well!

Make Your Feet Happy with Toe Separators

Avoid Foot Injuries and Improve Performance 

With all the beatings our feet take, do you ever wonder if it is possible to have happy feet?  Believe it or not, the answer is yes–  you can make your feet happy with toe separators.   You may know these gadgets as the piece of foam used in pedicures to keep your toenails apart while they dry.  It turns out they now come in many varieties, and are widely used to heal foot injuries.  They are also used to prevent injury and improve foot strength.  Using toe separators may improve your comfort level, posture and athletic performance.  Best of all, these little gadgets are readily available and cost about $30.00 or less.

You may be asking yourself whether it’s worth investing in a set of toe separators.  Here are some factors to consider.  Our foot structure and form is more important than some of us realize.  Most footwear forces our toes into an unnatural position.  This is compounded when we wear high-heeled or tight shoes which crush our big toes against the others.  To top it off, our feet take a pounding from hours of standing, walking and running.  Over time, our foot form and toe alignment can be thrown off, causing a host of problems.  

Because our feet take a daily beating, many of us experience foot or foot-related problems.  Runner’s knee, bunions, crooked toes, corns, claw toes, plantar fasciitis and hammertoes are just some of the injuries that can result from toe compression.  When your toes are not properly aligned, your tendons, nerves and joints can become inflamed and damaged.  Misaligned toes can also place undue weight on the balls of your feet.  How and where your foot hits the pavement each time you step affects your hips, knees, lower back, joints, bones and tendons.

It’s easy to take for granted that our toes and feet will do what we need them to do on a daily basis.  Most of us probably haven’t spent a lot of time pondering the importance of foot form.  You might not have realized that spreading your toes out helps your posture, balance and athleticism.  Toe separators can realign your toes, thus allowing your muscles to better activate when you are walking or running.  This will prevent a host of injuries, while strengthening your foot over time.  

Strengthening your feet is, of course, of prime importance for athletes.  Wearing toe separators while running loosens the ligaments and tendons around your toe joints.  This can, in turn, improve your toe-offs and performance.  The wider running surface distributes pressure better, provides a stable surface to protect vulnerable muscles and lessens fatigue.  There are even upscale toe separators that release moisturizing vitamins and minerals into your skin to prevent friction, chafing and fatigue.

From fancy to no-frills, the toe separators of today come in a variety of sizes and materials.  There is even the option of separate spacers you can place just on the specific toes affected.  If you will wear your toe separators inside your athletic shoes, you will want to ensure your toe-box is wide enough to accommodate them.  Extra shock absorption in your sneakers is always a good idea, and this is no exception.

Whether or not you are an athlete, you may prefer to wear your toe separators post-workout.  If you find spacers during a workout are not for you, you can wear them any other time during the day or even overnight.  Either way, starting with 20 minutes a day and building up to wearing them for longer periods is a good way to go.

Wearing toe spacers for twenty minutes or more is a small price to pay for happy feet.  Having sore feet or foot injuries can negatively affect our mood, activity level and performance.  In the worst of cases, it can cause pain, disfigurement and necessary surgeries.  Why not make your feet happy with some toe separators.  They are likely to heal or prevent most foot injuries, and to make your life more comfortable, fun and active.

Of course the main way to avoid foot injuries is to exercise regularly with proper form.  In a squat, for instance, improper foot positioning increases stress to your knees, hips and lower back.  If you plant your feet firmly on the floor, spread your toes and maintain floor contact with your heel, ball of the foot and outer ball of the foot you create a solid foundation.  With this solid foundation you can move or lift without fear of injury.  

The Personal Trainers at Golden Home Fitness can create a solid fitness plan for you, ensuring that you do each rep with proper form.  You can get your FREE IN-PERSON OR VIRTUAL WORKOUT HERE.  In the meantime, you can keep your toes limber by practicing lifting marbles or a towel with them, and you can invest in some toe separators.  I think we can all agree that it’s much easier to be happy when we have happy feet so here’s to you getting yours!


Endnotes:  health.harvard.edu;  runningmagazine.ca;  bustle.com;  trainfora5k.com;  rockay.com;  bodybuilding.com

happy healthy feet

Affordable Small Group Personal Training



Maximize Money and Time

Affordable Small Group Personal Training Classes can save you valuable time and money.  If you’re like me, life becomes more valuable with every passing year.  You feel more connected to the important people in your life, more devoted to your passions, and less willing to let go of either.  At the same time, every year that passes, goes by faster than the last.  Fortunately, we can maximize the quality of each day, and make it likely we will enjoy more of them, because we are not just getting older, we are also getting wiser.  We know that being healthy and fit are central to living our best lives.  If Personal Training is out of reach right now, affordable Small Group Personal Training is what you need. 

The sense of mental and physical well-being, confidence and energy that come from being healthy and fit transfers into everything we feel and do.  It also inspires and benefits everyone around us.  If we want to take our fitness game to the next level, hiring a Personal Trainer is our best bet.  They will coach and motivate us through every session, as well as educating us on how our bodies move most efficiently.  If we want high quality workouts beyond those sessions, or if we cannot afford a Personal Trainer, Small Group Training Classes are the answer.  

Benefits Of Golden Home Fitness Small Group Personal Training

  • PERSONAL TRAINING ON A BUDGET:  Fitness classes are great but you are left to your own devices.  If your form is off your Instructor may not notice or be able to correct you.  In Small Group Training classes, your form will be monitored and corrected because the classes are capped at 6 people.  Your Coach will be able to answer any questions you may have.  If modifications need to be made, they will be addressed from the get go.
  • FASTER RESULTS:  Each Small Group Training Class you take will be part of an overall program to get you to the next level of fitness.  Mitch Dropp, the GHF Fitness Director, combines time-tested and cutting-edge techniques in a progressive fitness program that will get you the results you want in the shortest amount of time.  No time will be wasted on ineffective strategies, improper form or injury.  You will see results faster than you would on your own or taking fitness classes.
  • CONSISTENT PROGRESS:  Each Small Group Training Class is scheduled with your Trainer ahead of time.  You will achieve the consistency necessary to make progress happen, and you will be held accountable.  This will help you develop life-long healthy habits that will empower you to up your game in every area of your life.  In addition, your progress will be tracked so you can see the positive changes you are making along the way.
  • FUN TEAM DYNAMIC:  The interactions you have with the other participants in your Small Group Training Class will help fuel your resolve.  There is nothing like pushing towards the same goal with like-minded individuals.  You will learn from each other, root for each other and likely develop a bond, much the way athletic teams do during training.
  • MORE MORE MORE:  You will be able to train right more often due to the low price-point.  You will want to push harder due to the support and comradery.  You will get better, faster results due to the exceptional coaching.

Fitting any workout into a busy day is great  –whether it’s weights at home, a quick run or a fitness class.  But not all workouts are created equal.  If you are really serious about making significant, lasting changes, Personal Training is the way to go.  If you would like to augment the training with classes, Small Group Training Classes are your best bet.  If you are not able to afford Personal Training yet but see its value, affordable Small Group Training Classes are the next best thing.  You will get top quality workouts, a competitive, fun atmosphere and proven results.

Affordable Small Group Training classes combine the best aspects of Personal Training with the best benefits of fitness classes.  They give you individualized attention, a winning strategy, accountability, the creativity, knowledge and motivation of your Coach, and interaction with the Coach and students all at a lower price than Personal Training.  Taking these classes will embolden you to push harder in each workout, to train more often, to build a rapport with other athletes and to get better, faster results.  Your fitness achievements will enhance all areas of your life.  Signing up for a Golden Home Fitness Small Group Training Class today is a win-win proposition.  We hope to see you soon!

If you would like to schedule a GHF Small Group Training Class, log on or call us at

Golden Home Fitness Small Group Training Class Schedule

Monday:  7am, 8am, 9am and 5:30pm

Tuesday: 8am and 5:30pm

Wednesday: 7am, 8am, 9am and 5:30pm

Thursday: 8am and 5:30pm

Friday: 7am, 9am and 10am

Saturday: Coming Soon!


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