• 20Nov

    Today’s post was contributed by Sarah Shanahan MS, RD, LD

    It’s THAT time of year again. Thanksgiving is now in plain sight, and all the parties have started — at the office, at school, and at your friends’ and family’s homes. It’s a wonderful time of year, full of joy and good cheer, and plenty of time for indulgence. How can you possibly get through this time and come out feeling like a champ? Use these tips to navigate the party scene, the big celebratory meals, and everyone dumping all their leftovers in the kitchen at work so you can save them from eating it all.

    Tip #1 (shameless plug alert!): Feel great by giving back with the purchase of a healthy-decadent signature holiday bread platter from Good Measure Meals. 100% net proceeds from the sale of holiday bread trays support the local non-profit, Open Hand Atlanta, providing nutritious meals for our neighbors in need this holiday season. Order your Whole Wheat Apple Quinoa, Whole Wheat Pumpkin Pecan, or Whole Wheat Cherry Walnut bread platter by Friday, Nov. 21, to receive delivery to a convenient location next Wednesday, Nov. 26 – just in time for Thanksgiving!

    bread tray collage

    Tip #2: Chow
    • Statistics vary on the amount of weight people gain in the 6 weeks from Thanksgiving to New Years—anywhere from 1 to 8 pounds. The problem usually isn’t the gain; it’s that people don’t lose the weight after the holidays.
    • Continue to eat your regular meals and snacks through the day so you don’t arrive famished to a party and end up eating every single hors d’oeurves passed around during cocktail hour.
    • Use the Plate Method to build a better balanced buffet plate. Make ½ your plate non-starchy vegetables, ¼ lean protein (light meat poultry or seafood), and ¼ carbohydrate (pasta, rice, breads, and starchy vegetables like root vegetables).
    • Choose Chex Mix (½ cup = 100 calories) instead of mixed nuts (1 ounce = 170 calories) and save 70 calories.
    • Choose baked sweet potato (1 medium = 100 calories) sweet potato casserole (3/4 cup = 650 calories) to save 550 calories.
    • Or, host the party so you can choose the food.

    Tip #3: Booze
    • 150 extra calories per day for 6 weeks can lead to 1.8 pounds weight gain. This is the same number of calories in one 6 oz glass of wine.
    • Save 160 calories by drinking hot apple cinnamon tea instead of spiked apple cider.
    • Have champagne or other bubbles (4 ounces = 80 calories) instead of white wine (6 ounces = 150 calories) to save 70 calories.
    • Have hot chocolate (1 cup = 105 calories) instead of eggnog (1 cup = 360 calories) to save 255 calories.
    • Soda water or seltzer is ZERO calories. So, make a mocktail with a splash of juice and a lime and save yourself 150+ calories per drink and a holiday party hangover.

    Tip #4: Activity
    • Get moving! The average 150 pound person burns 100 calories per mile, no matter the speed. This is a great reason to go for a walk after a meal or to get the family together to go caroling. It’s also a great excuse to window shop.
    • Play active games with kids like tag, basketball, or flag football.
    • Sign up for your neighborhood holiday 5K and walk or run off about 300 calories!

    How do you plan to stay healthy, active, and happy during the holidays? Join the conversation on Facebook!

  • 12Nov

    Like many of us, Hot 107.9 radio personality and producer Tonya Clackum, AKA “Beyonce Alowishus,” repeatedly found her busy schedule standing in the way of her health goals.
    She regularly skipped breakfast, sacrificed nutrition for convenience at lunchtime, and grabbed fast food on the way home from work.

    After years of struggling with her weight, trying every diet under the sun, she was looking for a plan that would allow her to lose weight despite her busy schedule, eat fresh food, and be sustainable long-term. Her doctor suggested Good Measure Meals (GMM).

    Tonya was immediately impressed by the friendly, informative Good Measure Meals staff and wide variety of meals on the menu. The calorie and portion controlled meals made it easy and convenient for her to eat healthfully – and deliciously! And once she found out that GMM proceeds go back into the community by supporting the non-profit Open Hand Atlanta, she was hooked.

    Tonya starting receiving the 1200 calorie meal plan, 7 days per week, and documenting her experience in a series of blog posts. Check out some of her comments below!

    “A lot of times we go on diets and feel as though we have to starve ourselves, but that’s not the case with GMM. The meals are very filling, and now that I’m eating the correct portions, I get fuller much faster and have learned not to over-eat.

    With other diets in the past, the weight would come right back when I got off the program. So I was nervous to be away from Good Measure Meals during one 10-day train trip through Canada. But this time, I didn’t gain weight or fall off my diet. How did I manage? Portion control. Plus, I opted for more of what I had eaten with GMM- more fruits, whole grains, and baked and grilled foods.

    The best parts of the program are the food variety (I never had the same meal twice), easy pick-up locations, being informative and affordable, and the GREAT taste. My favorite meal? Ground Turkey Stuffed Bell Peppers. Some other favorites include Tilapia Florentine with Brown Rice and Broccoli, Brunswick Stew with Cornbread, and Turkey Meatloaf with Parsley Potatoes.

    Not only did I lose weight on the program, it taught me portion control. I felt better overall, and even my blood pressure went down. I also felt good about getting involved with the non-profit Open Hand. All the net proceeds from GMM go to support Open Hand, and Open Hand serves more than 6,500 meals a day to people who are home-bound seniors or less fortunate across 17 counties in Georgia (AMAZING)!!!

    My friends and co-workers say I look great, but it’s not just because of the weight loss; it’s also because the meals are so well planned. I am getting all of my daily nutrients that my body needs on a daily basis. Plus the MAIN reason I am a fan is that all of the money raised by GMM goes to Open Hand Atlanta. It’s just AWESOME. Period. 1200 calories a day and I get my breakfast, lunch and dinner. It’s FRESH, not processed and frozen. It’s super healthy and it goes to a good cause. I have never felt better.”

     

    Several months into her Good Measure Meals, Tonya is 20 POUNDS DOWN and continues to lose weight, looking and feeling better every day.

    For updates on Tonya’s health and weight loss journey with Good Measure Meals, follow her on Twitter and Instagram @BeyonceATL.

  • 03Nov

    Today’s post was contributed by Alissa Palladino, RD, LD.

    fall eats fruits header

    Don’t fret the disappearance of Georgia peaches– there are still plenty of delicious fruits to enjoy this fall!

    Pears: High in fiber and vitamin C, many varieties of pears are in season in the fall. For traditional pears, keep them in a paper bag at room temp to ripen, then store in the fridge. Consume when slightly soft for best flavor. For Asian pears, select a fragrant fruit without blemishes or brown spots, and note they are ready to eat when purchased and will not soften like other pears. Store for 1 week at room temp or up to 3 months in the fridge. Pears are delicious sliced with cheese, chopped into salads, baked into desserts, or enjoyed raw.

    Apples: An apple a day may indeed help keep the doctor away! High in fiber, apples contain a phytochemical called quercetin, which has been linked to a range of potential health benefits, including anti-inflammatory and anti-oxidant properties. As fruits go, apples are pretty convenient– they can be kept at room temp or in the fridge, can last for weeks after purchase, and travel well, making them a great on-the-go snack! Pair apple slices with your favorite nut butter or cheese for a perfect afternoon snack; sprinkle with cinnamon, oats, and honey and bake for a healthy dessert reminiscent of apple pie; chop and add to oatmeal, salad or stuffing for a boost of flavor and nutrition. Or just bite into one whole!

    Pomegranates: These gems take a bit of work to extract, but it’s worth it! High in fiber, vitamins C and K, potassium, folate and copper, pomegranate seeds pack a nutritional punch. They are also a rich source of flavonoids, which help protect your heart, boost your memory and prevent diseases such as cancer. For less mess, try cutting the fruit in quarters and placing it in a large bowl of water to remove the seeds. Choose plump, round, heavy fruit and store in a cool, dry area for up to 1 month, or 2 months in the fridge. Juicy and crunchy at the same time, pomegranate seeds are a delicious addition to Greek yogurt or as salad topping. (See below for recipe.)

    Cranberries: A good source of vitamin C and fiber, cranberries are available dried all year long, but can be found – and enjoyed – fresh in the fall! Choose firm cranberries and keep in the fridge for up to 2 months, or freeze for later use. Skip the canned version and make fresh cranberry sauce and enjoy with roast turkey for a Thanksgiving inspired sandwich all season long! (See recipe below.) Add fresh cranberries to your favorite baked apple recipe for a burst of tart flavor and color. Dried cranberries are super versatile – great for making your own trail mix, adding to salads, and in grain salads.

    pomegranatePomegranate Protein Parfait
    Ingredients:
    • ½ cup Pomegranate seeds
    • 1 cup low fat Greek yogurt (plain or vanilla)
    • 2 tbs. dark chocolate chips
    Directions:
    • Extract seeds from pomegranate
    • Layer half the yogurt, half the pomegranate seeds and half the chocolate chips in a tall, clear glass.
    • Repeat layers. Enjoy!

    cranberry sauceHealthy Homemade Cranberry Sauce*
    Ingredients:
    • 3 cups fresh cranberries
    • 1 cup water
    • 1 cinnamon stick (or 1 tsp ground cinnamon)
    • 1 tsp orange zest
    • ½ cup honey, maple syrup or your choice of sweetener
    Directions:
    • Combine cranberries, water, cinnamon, and orange zest in a pot.
    • Add sweetener
    • Cook over medium-high heat until most of the liquid is gone (about 30-45 minutes), stirring more frequently towards the end.
    • Allow to cool and enjoy!

    *Recipe from the gracious pantry

  • 21Oct

    Today’s post was contributed by Alissa Palladino, RD, LD.

    healthy snacks to fuel your fitness

    By finding time for fitness this fall, you’re well on your way to improving your health. But don’t forget the other half of the equation: healthy eating! Good nutrition is vital to overall health – Good Measure Meals has your breakfast, lunch, and dinner balanced and portioned for you, and choosing the right snacks will also help fuel your active lifestyle. If you haven’t yet added a Good Measure Meals 200-calorie or 400-calorie snack plan to your meals yet, our snacks are an easy way to keep on track between meals while you’re on-the-go.

    Registered dietitian Alissa Palladino also has some tips for how to best stay healthy while you Fall into Fitness this season.

    For moderate exercise lasting less than an hour, there is no need to refuel while on-the-go. But for hikes, bike rides or other activities lasting longer than two hours, it is smart to pack a snack.

    trail mixSome portable and healthy options snack ideas include:

    Trail mix – the quintessential hiker’s snack! DIY and make your own tasty mix by combining your favorite types of unsalted nuts, seeds, dried fruit and whole grain cereal. This combination will provide a good dose of healthy fat, carbohydrates for energy, and protein to keep you satisfied. (Any of these ingredients on its own works as a snack, too!)
    Energy or granola bars – there are tons of options out there- your best bets will be minimally processed versions (i.e. not too many ingredients and ingredients you recognize). Look for bars that are low in saturated fat and added sugars and high in protein and fiber.
    veggies and hummusFruit – apples, oranges, grapes and bananas (especially if not too ripe) travel well, providing natural sugars for energy, water to keep you hydrated and important nutrients lost in sweat, like potassium.
    Raw veggies - baby carrots, sugar snap peas, and celery sticks are some easy and portable options. Pair with peanut butter or hummus for protein and healthy fat- you can even find these in single-serve containers for added convenience.

    Note that during vigorous aerobic exercise, like running, you’ll want to stick to simple carbohydrates for energy, and avoid high fat, high fiber, and high protein foods, which can cause GI distress. For exercise lasting more than an hour, try dried fruit like raisins, or pretzels (the salt may be helpful if you’re sweating heavily), or sports gels/chews containing a mixture of easily digestible simple sugars. Then, replenish with a balanced meal containing both carbohydrates and protein within an hour of exercise.

    No matter the type or intensity of physical activity, remember to stay hydrated! While you’ll likely sweat less in the cooler weather, it is still important to drink water before and after exercise. Bring along a water bottle if you’ll be out for over an hour. For vigorous bouts of exercise, consider a sports drink that provides electrolytes (sodium and potassium) to replenish sweat losses as well as carbohydrates for sustained energy.

  • 15Oct

    Today’s post was contributed by Alissa Palladino, RD, LD.

    fall into fitness header

    With the cooler weather and leaves starting to change color, the fall is a great time to be active outdoors. Walking, biking, jogging and hiking are all great ways to enjoy the outdoors and improve your fitness.

    Here is one important question to ask yourself honestly:
    Are you (a) getting in 30 minutes of moderate intensity exercise five days a week OR (b) getting in 25 minutes of strenuous exercise three days a week?

    Moderate exercise is akin to pushing a stroller, biking 5 miles in 30 minutes, shooting baskets, playing touch football, raking leaves, or vigorous social dancing.
    Heart-pumping strenuous exercise is more along the lines of swimming laps, jogging/running, jumping rope, shoveling snow, or climbing stairs.

    Fitness is a life-long habit to start forming today, and regular aerobic exercise has many health benefits from protecting your heart, boosting your mood, raising your energy levels and even improving cognitive function!

    Whether you’re an early riser or prefer evening workouts, stay safe when exercising in the dark by sticking to well-lit areas and wearing reflective clothing or a headband flashlight.
    Remember to stay hydrated! Even though you’ll sweat less when working out in the cooler weather, it is still important to drink water before and after exercise, and definitely bring along a water bottle on longer bouts of exercise.

    jog with dogFinally, have fun! Working out does not have to be painful – in fact, it shouldn’t be! Take your dog out hiking with you, experiment with new activities, and explore new trails and parks to prevent boredom.

    If motivation is lacking, try signing up for a race  a few weeks/months ahead or making exercise plans with friends. Include your family in your workout routine, whether it’s jogging with a stroller, taking a walk together in the evenings or organizing a family bike ride on the weekends. You won’t have to sacrifice family time or your health, and you’ll be setting a great example for your kids.

    family fall bike ride

    By making exercise a regular and enjoyable part of your life this fall, it will become a healthy (and helpful) habit by the time holiday season strikes.

    So – what’s your favorite way to exercise outdoors?

  • 29Aug

    Today’s post is contributed by Good Measure Meals intern, Claudia Utesch.

    Fall is just around the corner, which means there are a few weeks left to take full advantage of the longer, sunny, warm days that are currently at our fingertips.

    Summer is truly one of the best times of the year to be outside and enjoy what your environment has to offer. It is such a treat living in Atlanta because it is the best combination between city life and the great outdoors. Atlanta has a variety of parks, running routes, and even mountains just a short drive away. This Labor Day weekend, get out and take advantage of the outdoors with a couple of these helpful tips.

    1. Try out a variety of parks. There are so many parks in the metro Atlanta area like Piedmont Park, Grant Park, Candler Park, Inman Park, and of course Centennial Park. Take your loved ones for a day at the park; bring a picnic and some activities (bocce ball, frisbee, a kite to fly, etc.) to do outside while you enjoy being outdoors. Many of these parks like Piedmont Park and Grant Park offer a pool for visitors to cool off from that late-summer Georgia heat.
    piedmont park

    2. Another great way to get out and play is finding running routes or trails near you. The Atlanta Beltline covers a 22 mile radius around the city of Atlanta. The Beltline is commonly used for biking, running, and walking. The Beltline runs through multiple parks like Piedmont, Glenwood, Maddox, and Atlanta Memorial Park. Finding a trail near you, whether it is a neighborhood trail or a public one can be a great way to spend the afternoon exploring the nooks and cranny’s of your community. Check out the Beltline’s and the PATH Foundation’s lists of trails to find one near you!

    tomato3. Gardening – it’s not just a spring-time activity! Whether it’s a fruit, vegetable, or a bed of flowers or plants, gardening can be enjoyable and therapeutic. As I have gotten older, a couple of my friends have started their own small gardens. It is incredibly rewarding to  experience the growing process under your care. Fruit and vegetable gardens can have a lot of benefits, especially because you can add the end product to your dinner table! And now is the time to get your Fall veggies in the ground – plant your kale, carrots, beets, lettuce, spinach, and turnips in September, and enjoy the perfect harvest for stews, roasts, and Fall flavors.

    4. Georgia has a wide variety of hiking trails on which to spend a few minutes, hours, or an entire afternoon. The closest “mountain” to the Atlanta area is Stone Mountain. This hike is relatively short, but has QUITE an incline. Kennesaw Mountain and Sweetwater Creek are other nearby trail systems, and these paths are usually quiet and filled with lots of shade. Find a list of top 10 Atlanta hiking trails here!

    waterpark5. Waterfront activities like visiting a pool, a lake, or the beach are a great way to get the kids out of the house while keeping cool. Georgia has several lakes that you and your family can relax on during a late summer day. And if you’d rather have a more exciting day in the water, you can also visit some of the waterparks in the area, like those at Lake Lanier Island. Spending the day in the water is a fun way to maximize the final weeks of summer and relax with your loved ones and friends.

    Take the time out of your busy schedule to explore what our area has to offer outside. You may be surprised at the fun adventures you can find without spending a fortune!

  • 21Aug

    Today’s guest article is contributed by Open Hand Atlanta/Good Measure Meals intern, Claudia Utesch. Claudia is a senior in the Didactic program at Georgia State University. She currently holds the position as student gardener in the Nutrition Student Network at State and works as a supervisor at the Georgia State Recreation Center.

    Often when people think of farmer’s markets, they think of springtime. Fresh produce and new growth after dormant winters, and all.

    But, weather pending, high season for farmer’s markets is actually during July/August, when produce is catapulting from the ground in epic proportions after weeks of careful planning, growing, and harvesting. Maybe you haven’t been to a farmer’s market yet in 2014, maybe you haven’t been since the spring, or maybe there are ones you haven’t tried out yet. Either way, the time is now to hit the markets – especially if you only use Good Measure Meals for 1 or 2 meals per day!

    However, while farmer’s markets are new and exciting places to shop for ingredients, they can also be a little daunting. There is a variety of produce available to shoppers, but where to start and what to buy can leave a shopper discouraged. Follow these steps to make your late summer trip to the farmer’s market a success.

    Know what is in Season
    Before heading to the farmer’s market, understand which fruits and vegetables are in season. Since most the produce is local, the season will strongly impact what you see as you search for ingredients. Here is a link that shows which months will bring specific fruits and vegetables.

    farmersmarketunionFind a Location near You
    Don’t know where to find a farmer’s market? It can be challenging to find one you enjoy that is close by. Luckily, the Atlanta area has many options, and there are a couple websites that can direct you to the closest one. Try out a couple different locations to get a feel of what you like in a farmer’s market. Here is a link of some markets in your area.

    Plan Ahead
    Go with recipes in mind. Since farmer’s markets are not laid out like grocery stores, it can be difficult to know exactly what you need. Try to find recipes that include a lot of produce and make sure to stock up. There are a variety of fruits and vegetables so try and get all you or your family needs for the week. If you are in need of ideas, try tomato basil skewers as healthy snacks for your next summer BBQ.
    **Tip: At farm stand farmers markets with farmers present, ask the farmer how best to store the produce you purchase for maximum/prolonged freshness. Not everything needs to go in the refrigerator, and many things should be stored specifically in plastic or paper. Your farmer should have good tips so that your food doesn’t spoil before you get to it.**

    Try Something Different
    Have you ever gone to the store and noticed a fruit or vegetable that you are not familiar with? Unknown produce often looks way more complicated than it actually is, and it can seem daunting as a waste of precious time in the kitchen compared to tried and true recipes. But trying a new vegetable or fruit could ultimately open up your list of recipes and mealtime variety, not to mention your taste buds. Start by picking up one different fruit or vegetable, and incorporate it into your salad, sandwich, stir-fry, veggie roast, etc. You never know until you try it! Here are some examples of exotic produce worth testing in your home kitchen: tomatillo, star fruit, young coconuts, Dragon Fruit, Kumquat, or even a Pummelo.

    farmers market 1Ask the Farmer
    If you are unsure about what an item is or how to cook it, do not be afraid to ask the seller. Farmer’s markets can have a lot of local farmers who are happy to show people how to use their products in the tastiest ways possible. Asking for new recipes or ways to cook produce can be an exciting activity for you and the family!

  • 31Jul

    Today’s post in the series “What Are Your Tips for Staying Hydrated?” was contributed by Sarah Shanahan MS, RD, LD; Good Measure Meals Community Wellness Representative

    Sarah_ShanahanFueling and hydrating are two of my favorite nutrition topics. I could easily write on and on about the best ways to stay hydrated, especially during the hot and humid summer we struggle through in the south. But, since Jess covered them so well in a previous post, I can write about something more fun. Cocktails. And their more hydrating better half, mocktails.

    I love a good cocktail. However, since there are a bunch of reasons why I shouldn’t sit down and drink a bunch of cocktails, I like to switch it up with mocktails.

    What’s a mocktail? It’s a faux cocktail. Basically, it’s all the parts of the cocktail that taste good, minus the alcohol. And unlike cocktails, mocktails can be great way to stay hydrated!

    Alcohol itself is dehydrating, and a whole lot of those nasty side effects to a really fun night out are just symptoms of dehydration and low blood glucose. Additionally, anything over “moderate” alcohol intake (in general, one drink daily for women and two daily for men) can at best cause an increase in triglycerides and blood pressure. And at worst, can lead to liver damage, certain cancers, decreased immune system, diabetes, stroke, and heart disease. Yuck. And I didn’t even mention the excess calories you consume and the subsequent drop in blood glucose that make you feel hungrier than normal, which in turn makes you want to eat more than you need. No thanks.

    cocktail 2In an effort to enjoy my night, and the bright life I have ahead of me, I like to sip on lower calorie, alcohol-free mocktails. Don’t get me wrong, you can still make yourself a high calorie mocktail, but there are so many fun things you can do to keep the calories to a minimum. My basic mocktail recipe follows, with some ideas to dress it up. And I highly suggest you serve them in your special occasion glassware to make them stand out.

    Basic Mocktail
    8oz Plain seltzer or soda water
    2oz Juice
    Citrus or Herb garnish
    Stir and serve over ice

    cocktail 1Examples
    Cape Cran
    8oz Plain seltzer or soda water
    2oz Cranberry juice
    Juice of ¼ lime
    Stir and serve over ice with a lime garnish

    Minted Mini Greyhound
    8oz Seltzer or soda water
    2oz grapefruit juice
    Fresh mint leaves
    Stir together and serve over ice

  • 22Jul

    Today’s post in the series “What Are Your Tips for Staying Hydrated?” was collaborated by Jamie Hamblin, Good Measure Meals Community Dietitian, and Katherine Clevenger, GMM Communications Coordinator

    JamieHamblin_5Lately I’ve been excited to incorporate a water carbonator into my regular personal use. One of my dear co-workers just recently moved to Minnesota, and she gave me a free water carbonator in her absence.

    Now, carbonated water (or sparkling water…or soda water) definitely is a unique experience for first-timers. When we think of water, we think of simple hydration with a nearly complete lack of flavor associated. When we think of sodas, we think of sweet, bubbly drinks. Soda/carbonated water has the same hydrating, non-sweet experience like water, but it has the bubbly/fizzy feel that sodas do.

    I’ve really enjoyed drinking carbonated water (it’s pretty mainstream in Europe, as you travelers will know), and I’ve realized that it is a great alternative to regular water for those of you looking for creative ways to drink more H20. It’s just got that little extra “something” to keep you interested and wanting another glass.

    san pellierObviously you don’t have to go all-in and buy a water carbonator to get some carbonated water for yourself. There are many carbonated/sparkling waters on the market that are delicious. As far as some good brands to look out for, the key is to check out the label to avoid added sugar. Also, there are quite a few brands that boast flavor, but use artificial sweeteners. Be wary of words like aspartame, sucralose, acesulfame potassium, saccharin.
    Perrier and San Pellegrino are examples of two well-known sparkling water producers; and LaCroix, for example, is a brand that is known for it’s completely naturally flavored (sugar free) sparkling water options.lacroix

    Now if you find that you’re drinking a 6-pack of LaCroix a day, a personal water carbonator might just be a good investment. Plus you can add your own flavor – lemon, lime, orange, whatever you like. If you do go the water carbonator direction, just make sure to watch out for the flavor packets that come with the machine – often they include artificial colors, flavors, and added sugar – NOT something you want hidden in your water-of-choice.

    Carbonated water can also be a great base for some tasty, nutritious beverages – especially if you don’t feel like you have developed a taste for straight carbonated water yet. One of my favorites is Agua Fresca from Leanne Brown’s A Snap Cookbook – Good and Cheap. I use carbonated water instead of regular water to add some extra pop!

    Check it out:

    agua fresca recipe

  • 09Jul

    Today’s post was contributed by guest blogger Frances Ennis, GMM Spring Dietetic Intern

    It’s not uncommon to start a weight loss plan and feel like you’re doing everything right, and yet the weight doesn’t seem to come off. What gives? Perhaps your answer could lie in one of the following 5 questions. If you’re guilty of one or more of these, we might have found the culprit.

    GMM Greek Yogurt Breakfast Parfait with Apricot Compote

    GMM Greek Yogurt Breakfast Parfait with Apricot Compote

    1. Are you skipping breakfast?
    While skipping breakfast sounds like a great way to “save calories” for a meal later in the day, it actually can cause you to feel those mid-morning hunger aches which lead to mindless snacking on high calorie junk foods. If you don’t have time to make breakfast yourself, let GMM take care of you with our tasty and balanced breakfast menu options!

    2. Are you drinking your calories?
    So you’re eating a balanced diet and watching the calories you eat, but what about your drinks? If you drink a glass of orange juice at breakfast, a flavored coffee drink for your morning energy boost, a glass of lemonade at lunch, and a glass of wine with dinner you’ve consumed up to 700 calories in beverages alone! Try to sub out those drinks for water with lemon or unsweetened tea. It will make achieving your weight loss goal much easier.

    3. Are you eating too much of the right foods?
    Even though consuming a balanced diet with all of the food groups is the best way to keep your body fueled during weight loss, calorie intake is what drives that scale number down. It’s important to monitor your portion sizes even when you are eating the healthy foods. Try eating your meal on a salad plate instead of an entrée plate, and wait 15 minutes before going back for second helpings. If you’re unsure of what appropriate portion sizes are, GMM can take the guesswork out of the equation and provide you with the right amount of food you need to achieve your goals.

    4. Do you think about exercise a lot?
    It’s easy to see a new exercise routine as license to eat a few extra calories, but that quickly defeats the goal of weight loss. And studies have shown that merely thinking about exercise can cause you to be hungrier and eat more! Avoid the temptation and restrict your pre- or post-gym snack to 150 calories or less.

    sleep5. Are you getting enough sleep?
    Inadequate sleep can send your body into a fat and carb-craving survival mode. Additionally, if you’re awake more hours of the day, it’s easy to make time for another meal or snack which adds to your calorie tally for the day. Most adults need 7-8 of sleep hours each day. If you still find yourself groggy after 8 hours, you might need up to 9. It’s also much easier to muster the energy for exercise after you’ve had a good night’s sleep.

    Remember, the best and safest way to lose weight is all about balance. Balance your nutrients. Balance your calorie intake and exercise. Stay hydrated and get plenty of sleep. If you’re still unsure of what to do, reach out to our registered dietitians for a consult at customerservice@goodmeasuremeals.com!