Med 21 professional services

Health & Wellness Presentation by Master Chef Walter Potenza

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Corporate Implementation of Med 21 to corporate workplace

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Plan 21 Wellness for corporate Workplace

Cooking Classes


  • "Learning to cook is the most empowering thing you can do for your health,” Our cooking classes will help you in ingredients selections and cooking skills, to minimize fat and sugar intake while maintaining weight in place. There is nothing better than to have control on what you eat and the amount. 

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Diabetes & Celiac Classes


  • We have extensive knowledge in the fields of Diabetes and Celiac conditions. Through personal experiences, diet modifications and additional factors we have been able to control the conditions, and continue to live a healthy and balanced lifestyle. Our classes will help you in the science of starches minimization without loss of flavors

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Shopping Health Classes


  • We guide you through the art of shopping healthy. In the age of industrial store-packaged meals Label Reading is fundamental. We educate you on ingredients knowledge, sources, growing territories and savings,  while purchasing the best products for your goals. 

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Nutrition Counseling


  • Another component to Plan 21 is to seek nutrition support and food education services. A nutritionist will guide you through a fun program to follow, with specific parameters designed for you. Look for a professional in your area.

Fitness Classes


  • We encourage companies to invest in their employees  by providing them a membership to a local fitness center, or to reward those participants who are eager to follow the trendy programs, on the path of reaching their goals of great health and workplace proficient performances.

Healthy Recipes


  • During your cooking classes you will work on many nutritional recipes. Tested in our kitchens and labs our recipes are adapted to minimize cooking time, with recognizable nutritional ingredients and overall success in every bite, while discovering new flavors and develop an educated palate.

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Mediterranean Diet 21 Program for Corporate


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Med 21 provides a range of services  to help support well being  initiatives within companies and can help  to establish services where  none are currently available.  


Mediterranean Philosophy


The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Benefits of the Mediterranean diet

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases.

Key components of the Mediterranean diet

The Mediterranean diet emphasizes:

Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

Replacing butter with healthy fats such as olive oil and canola oil

Using herbs and spices instead of salt to flavor foods

Limiting red meat to no more than a few times a month

Eating fish and poultry at least twice a week

Enjoying meals with family and friends

Drinking red wine in moderation (optional)

Getting plenty of exercise

Fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables.

Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarine, which contain saturated or trans fats.

Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat (approximately 80 percent of their calories come from fat), but most of the fat is not saturated. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. Avoid candied or honey-roasted and heavily salted nuts.

Healthy fats

The focus of the Mediterranean diet isn't on limiting total fat consumption, but rather to make wise choices about the types of fat you eat. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease.

The Mediterranean diet features olive oil as the primary source of fat. Olive oil provides monounsaturated fat — a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats.

"Extra-virgin" and "virgin" olive oils — the least processed forms — also contain the highest levels of the protective plant compounds that provide antioxidant effects.

Monounsaturated fats and polyunsaturated fats, such as canola oil and some nuts, contain the beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting, are associated with decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean diet.


The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking.

However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies.

The Mediterranean diet typically includes a moderate amount of wine. This means no more than 5 ounces (148 milliliters) of wine daily for women (or men over age 65), and no more than 10 ounces (296 milliliters) of wine daily for men under age 65.

If you're unable to limit your alcohol intake to the amounts defined above, if you have a personal or family history of alcohol abuse, or if you have heart or liver disease, refrain from drinking wine or any other alcohol.

Mayo Clinic