• 26Feb

    “How Do I Love Thee, Let Me Count the Ways”

    Contributed by GMM Community Health Dietitian Laura Delfausse MS, RD, LD

     

    It is February, and whether you chose to participate in Valentine’s Day or not, there is no escaping the topic love and romance. Therefore, I thought an appropriate theme to discuss this month is relationships. Not the ones with your spouses or significant others, but the ones with your food.

    A good relationship is measured by an appropriate balance of give and take. What does this have to do with food you may ask? What can I give my food? The answer – respect. Respect your food for what it is and the awesome potential it has to heal and protect not only your body, but also your soul. If you respect your food it will repay you in more ways than you can measure. And much like the
    relationships in our personal lives, a healthy relationship with food takes constant work. Therefore, it is important to lay some groundwork, so that you will always know where the two of you stand. Here are 2 simple questions you can ask your food before digging in:

    1) Where is the love? One of the first things I ask myself before buying food is how much love was put into this item? If I don’t feel like it was appropriately nurtured, then for me that is a deal breaker.

    What do I mean by this? This answer is very personal, based on my own needs and ideals. Therefore, you are the only one who can answer to this question. Some of you may want to
    know if it was made in a factory or by hand. Others need to know the company’s motivation behind producing a particular product. And let’s be honest about his one, everyone needs to make money to survive. However, some go about the process more thoughtfully than others and, thus, put more love into their brand.

    The drive behind what we do at Good Measure Meals is you and it’s our community, which 100% of our proceeds support. We believe in health and wellness, and we’re implementing our beliefs through healthy meal plans and through support systems, because health and wellness extends beyond just the food you eat. Health and wellness is a lifestyle.

    Do your research and make sure the companies you patronize deserve you. Know where your food is coming from; research a company’s charitable pursuits and business model; take the time get to know your food. Don’t waste your time with superficial relationships, because you deserve more!

    2) Is this worth my time? In other words, what does your food bring to the table? Is it loaded with trans fats and empty calories, but “who cares because it tastes really good?” Or is it bland and unsatisfying, but really helping to keep those extra pounds away? Well here at Good Measure Meals, believe there is no justification for either scenario. The only meal worthy of your time includes
    both health and happiness. Without this balance, you are doomed to an unhealthy relationship with food.

    So, force yourself outside of your comfort zone once in a while. Don’t settle. Build your relationship with food on trust and mutual understanding, and you will be reap the rewards for many, many years to come. You will be amazed at what you will discover!

    Permalink Filed under: Corporate Wellness, Fitness, In the Community, In the Kitchen, Nutrition Tags: , , , , , , , No Comments
  • 21Nov

    GMM Blitz! “We are Thankful for…”

    Happy Thanksgiving to all our friends! In the spirit of the holiday, we asked the GMM staff what they’re thankful for this year. We’ll let the answers speak for themselves.

     

    Katherine: Since starting at GMM this spring, I’ve been so thankful for our customers’ honesty through the year about their favorite parts of the menu and their suggestions/ideas for improvement. And more than that, I’m thankful to be part of a team that actually listens to the customer and makes the changes needed to put out the best product possible.

    Sule: I am thankful for being part of a team whose success is directly tied to providing a product that improves the health of our overall community. I am also thankful that our customers are taking an active interest in making healthy lifestyle choices not only for themselves, but also knowingly do so to help people in need they may never meet.  True “Health Care” happens when all of us help each  other, not just an individual feeling better or one entity being profitable.

    Philip: This year, I am thankful for family.  Not only does this include my immediate household, but my family here at Open Hand/Good Measure Meals.  Coming to work every day is such a  pleasure.  I thoroughly enjoy working with like-minded people who are committed to helping others achieve their fitness and health goals.   I am thankful that I get to help others.

    David: I am thankful for customers that give us great feedback about our meal plans. I am also thankful for our OH/GMM staff that listens and works together to accommodate needed changes.

    Jess: I am thankful for our amazing team of passionate health nuts!  Everyone has their own unique reason for driving our mission and it makes my job so enjoyable and rewarding!  I am also thankful to have a job that allows me to positively impact the health of our community through helping each and every one of our customers pursue their health and wellness goals.

    Judi: I am thankful for the incredible opportunity I have to affect so many lives in a positive way just by working for Open Hand and Good Measure Meals.  It is a way to connect to people in our  community who were invisible to me before I started working here.

    Harmony: I am very thankful that we have customers who not only care about themselves, but care about others. Our customers are aware that we give back to Open Hand, and they still give extra donations when ordering. I am thankful to work with a group of people whose commitment to health and wellness is outstanding! And I am thankful to work with such a great team in customer service!  We, as a team, take pride in what we do, and we have so much fun in the process!  From teamwork to problem solving, it’s always a good day at Good Measure Meals!

    Permalink Filed under: Corporate Wellness, In the Community, Nutrition, Uncategorized Tags: , , No Comments
  • 13Jun

    Desk-ercise: A Guide to Workouts at Work! – Part 1

    Feeling antsy in the office? Want to be in better shape after you leave your 9-to-5 than when you started your workday?
    Last week, VP Jess Parsons introduced the GMM staff to a series she titled “Desk-ercise.” Her 30-minute lunch session detailed many simple moves geared toward toning your upper body, lower body, core, and even increasing your cardio capacity.
    And all in a day’s work!

    Part 1: Upper Body Exercises

    What you’ll need: Swivel Desk Chair, Desk, Water Bottle, Resistance Band
    Bicep Curls: biceps
    Sitting in your chair, hold a water bottle in your right hand, and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat with your left hand. Do 2-3 sets.

    Harmony deskercises with bicep curls.

    Chair Dips: triceps, chest and deltoids
    Make sure chair is stable and place hands next to hips or on arm rests. Move hips in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps. Complete 2 sets.

    A tip (in hindsight): Secure rolling chairs against a wall before trying this exercise.

    Front Raise to Triceps Press: triceps & shoulders
    Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm for 2 sets.

    Water: not just for drinking.

    Desk/Wall Press: chest, shoulders, arms & back
    Stand about three feet from a wall, and place your hands flush against the wall, about shoulder-width apart. Slowly lower your body toward the wall by flexing your elbows. When your elbows are aligned with your torso, push back up. Do 10 repetitions.

    Philip and Harmony team up for some Wall Presses

    Single Arm Row with Band: biceps, shoulders, & back
    Have a seat in your chair. Tie one end of the resistance band on a door knob, or handle of a locked drawer. Make sure that the secure end is level or lower than chest level. Take the other end of the band and wrap once around your right hand. Without Moving your torso, pull the band towards your abs so that your fist is touching your side with elbow bent. Pause, then slowly extend arm back to starting position. Do 2 sets of 16 reps with each arm.

    Philip was not harmed in the shooting of this Seated Arm Row.

    Stay tuned in the next few days/weeks for more installments of the Desk-ercise series!

    Permalink Filed under: Corporate Wellness, Fitness Tags: , , , , , , , , , , , 2 Comments
  • 30Jan

    Get Fit Challenge Kicks Off @ Open Hand

    Thanks to BCBS of Georgia for the pedometers!

    Is your New Year’s resolution to lose weight or get fit losing momentum?  Why not join us in our Wellness @ Work Get Fit Challenge?

    Launching today, each participating employee (including yours truly) will track how many steps we walk daily and report them to our assigned health coach on campus each Friday.  Prizes will be given throughout the challenge to motivate us to keep moving.

    Why participate?  For me personally, I’m taking an unplanned running hiatus, so I’m actually trying to compensate by boosting my low impact activity!  Aside from my personal goals, I already love the competitive spirit and creativity that our challenge has started around campus (as in Excel spreadsheets with graphs and a proposal to bring dogs to work to promote walking).

    No matter what your fitness level, walking is something everyone can participate in doing.    We hope to see more walk & talk meetings, walking groups at lunch time and walking to and from each others’ work spaces.

    How many steps should you take per day?  For good health, 10,000 steps per day is recommended, or the equivalent of walking 5 miles.   Even if you don’t have time to schedule a five mile walk, anyone can make time for short walking breaks throughout the day that total 10,000 steps!

    Want to join us?   Here are the steps to get started!

    Buy a pedometer. Pedometers come in all sizes and pricetags.  If you have a smartphone, you can download a pedometer app as well.  Find one that works for you, attach it to your waist every day, and write down your results each night.

    Know your baseline.  If you haven’t been active lately, 10,000 steps per day may not be a realistic goal just yet.  Wear the pedometer for a day or two while doing your usual actitivites to get an idea of your baseline activity level.

    Set small goals. If you normally walk between 2000-3000 steps per day, set a goal to walk 3500-4000 steps per day for the first week.  For week 2, step it up a notch and aim for 4000-5000 steps per day.  Adjust as you are able to without overdoing it or injuring yourself until you reach 10,000 steps per day!

    Reward yourself. For each day you achieve your steps goal, put 50 cents or $1.00 in a jar.  At the end of the eight week challenge, go buy yourself a “prize” with the money you saved.   Choose something fitness related – maybe upgrade your pedometer, buy a meditation CD to listen to after your walks, or a new pair of walking shoes!

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  • 29Dec

    A New You in the New Year!

    As we head into the new year, many of us strive to make resolutions in an effort to treat our mind and bodies right.  Unfortunately, after the initial push to live the healthy life, many of us fall victim to the mid-January slouch, when we realize that the weather outside is still frightful and our motivation has started to dwindle; until alas, we are back to our old habits.  How do we avoid this seemingly inevitable trend?  I am so glad you asked! J

    The first step is to develop accountability.  It seems so easy and intuitive, yet many people never think to create a system that keeps them in check.  Whether it’s teaming up with someone in the office to discuss your goals or simply writing down your resolutions and revisiting them daily, it is important that you make a conscious effort to keep your resolutions top of mind and .  One tool I have developed for clients is a self-contract for goals.  When coming up with your New Year’s Resolutions (or Goals) you really need to write them down, using the SMART formula.

    Make sure that your goals have the following characteristics:

    S: Are the Specific? While I can easily say that I would like to eat better this new year, it is hard to determine what that really means on a daily basis and if I am really achieving that goal.  Instead, make goals as specific as possible, such as: Eat 3-4 Fruits and Vegetables a day and cut down on sweets to 1 dessert per week.  When our goals are clear and specific it is much easier for our brains to know how to be successful!

    M: Are they Measurable?  Quantify your goals!  You don’t just want to lose weight, you want to lose 10 pounds or fit into a size 8.  By having numbers you can measure progress which helps facilitate motivation and long term success.

    A: Are they Attainable? While goals are a great way to spark change, setting goals that are unattainable are self-sabotaging and often lead to relapses or negative behaviors.  Keep in mind when setting goals that they should be achievable.  Increasing my cardio fitness to the level of Lance Armstrong is highly unlikely, so why set myself up for failure.  Instead set a goal like completing so many minutes of cardio per week in order to increase cardio fitness.  Much easier to track and I’ll still be striving for the same result.

    R: Are they Realistic? Remember that we are human, and the occasional slip is not something to fret about.  When setting goals, avoid using terms like NEVER, EVERY or ALWAYS.  These phrases are not realistic since life is unpredictable, and is it best to remain flexible.  Saying that you will hit the gym every day is great in theory, but what if you get sick, injured or have a social obligation.  The goal is health and you may need to take a day off. Then you skip and the guilt sets in.  Setting realistic goals allows us to maintain flexibility and stay focused on what really matters.

    T: Are they Time-Oriented? Always have an end date.  This allows us to track progress and avoid procrastination.  We all like a healthy dose of competition and it a great kick start to achieve any goal as we see that date approaching.  Remember it takes 4 weeks to make a habit and 8 weeks to see a change, so give yourself enough time to see success, but avoid a long term date that hinders motivation to keep the changes going.

    Once you have your goals set, make the commitment to change by signing a contract to yourself.  Feel free to print off the goal setting worksheet and contract below to help get the results you were looking for.  It’s a New Year, so here’s to the New You!

    Use this tool to help create your goals for the coming year!

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  • 09Nov

    Fill those EMPTY BOWLS, with color and food!

     

    More information? Click on the image to see how you can get involved!

    Open Hand, the nonprofit to which all Good Measure Meals™ proceeds go to, seriously has the most creative ways to raise money to support educating and feeding the community.  Currently, we are working on the Empty Bowl Project, which raises awareness about hunger in Atlanta.

     How fun is this….  People interested in participating in this fundraiser get to play or eat!  Seriously! Between Friday, October 1 – Sunday, November 14 those wanting to contribute to the cause simply have to swing by Wired and Fired (994 Virginia Avenue/ 404.885.1024) pick out a bowl ($12) and let their creativity soar!  There are so many glazes to choose from and the purpose is to create a fun and colorful bowl that will then be donated.  All the donated bowls will then be put on display, Wednesday November 17th from 11am to 5 pm at Murphy’s (404.872.0904) in Virginia Highlands. 

    This is where the second round of fun happens.  You can purchase any of the donated bowls and have it filled with a delicious dish from a special bowl menu prepared by Executive chef Tom Harvey for $20!  All proceed benefit Open Hand!

    Can you think of a better way to raise money for a great cause? Get your family or friends together and paint those bowls, or schedule your lunch at Murphy’s on the 17th and enjoy a delicious dish and a new bowl created with love!  So many ways to participate and enjoy philanthropy!

    Check out the pictures below of the GMM/Open Hand Staff painting our very own bowls!  What fun!  You can bet that we’ll be there on the 17th to enjoy Chef Harvey’s soup in the very bowls we decorated!

    We had a blast! What a great way to spend an afternoon!Some of the GMM Staff getting creative for a cause!

    The GMM Staff getting creative for a cause!

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  • 25Oct

    Know Your Numbers! Fat vs Fat Free Mass…

    When analyzing your body composition there are two numbers that we pay most attention to: Body Fat & and Fat Free Mass.  I figured that for you to gain a better understanding of why these numbers are so important, I should take a few moments to explain what each one is and how we can strive to improve them!

    Body Fat Percentage:

    This is the percentage of your body that is comprised of fat.  Because fat plays an important role in daily body functions, you need a certain amount of fat in order to live to your fullest.  Fat is responsible for cushioning joints, protecting organs, regulating body temperature and storing vitamins.  While you need a certain amount of fat, too much fat has adverse effects on the body and is associated with health risks such as diabetes, hypertension, heart disease, thyroid disorder, arthritis, sleep apnea, and many more.  A healthy/desirable Body Fat % range based on your particular age and gender is located on the scale below:

    Are you in the healthy range?

     

    Fat Free Mass:

    This is your fat free mass, which is basically everything that is not fat: muscle, water, bone, connective tissue, etc.  By increasing this mass you lower your body fat percentage, so look to improve this number by gaining muscle mass or improving bone strength(through impact exercises).

    Ultimately, our goal is to have the optimal amount of body fat for maximal efficiency.  We lower our health risks by staying in the healthy range, so eating healthy foods low in trans fats and saturated fats partnered with regular exercise are an essential part of your health plan.  You can also increase your Fat Free Mass by engaging your muscles in regular resistance training.  The more muscle your body has, the more efficiently it burns calories, so you lower body fat % from two angles!

     How are you working towards the healthy body fat range?  Please share some of the things you do to stay lean and healthy!

    Want to know your numbers?  Email me at jparsons@goodmeasuremeals.com to set up your Body Comp Analysis!

    Permalink Filed under: Corporate Wellness Tags: , , , , , , , , , , 4 Comments
  • 21Oct

    GMM Corporate Wellness Goes Live!

    With the spotlight shifting to preventative measures in health and wellness, it is no wonder that we are looking to new technology and resources to help us determine exactly what our health status is and set goals that will direct us to our optimal state of well-being.  Yesterday I had the opportunity to unveil one of Good Measure Meals’™ tools on live TV!  Check out Good Measure’s demo of the Tanita SC-331s Body Composition Analyzer on Atlanta & Company! 

    Check out GMM on Atlanta & Company!

    I had a blast on the show and we had a great response from callers looking to understand their measurements and get help setting wellness goals.  Our Tanita Scale is the latest addition to the Tanita Family and increases the amount of information that we are able to provide clients.  The scale uses Bioelectrical Impedance Analysis to accurately read a client’s body composition within a minute’s time.  Each client receives a printout including:

    • Weight
    • Impedance
    • Fat Percentage
    • Fat Mass
    • Fat Free Mass
    • Total Body Water Percentage
    • Total Body Water Mass
    • Muscle Mass
    • Physique Rating
    • Basal Metabolic rate
    • Metabolic Age
    • Bone Mass
    • Visceral fat Rating
    • Body Mass Index

    Our team reviews all of the measurements and assists in setting healthy goals to attain optimal weight, energy intake and state of health.  This tool can be used for individuals up to 600lbs and is portable and can be reserved for use at health fairs, biometric screenings, or other health and wellness events.

    Pricing:  Individuals          $30

                    Group                   $10/person (minimum 10) or  $100/hour or  $500/Day(8 Hours)

    Feel Free to contact me at jparsons@goodmeasuremeals.com if you are interested in getting tested or want us to come to your company’s health fair!

    Do you know what the above measurements mean and why they are important for wellness professionals to gauge your current state of well-being?  Check back in as I go through some of the most important measurements and how you can improve your numbers!

    Permalink Filed under: Corporate Wellness, In the Community Tags: , , , , , , , , , , , , 10 Comments
  • 29Sep

    What on Earth is Corporate Wellness?

    What on earth is corporate wellness?

    I will go ahead and apologize for my “on-camera” skills, but I thought I would share with you all a little about what I do here at Good Measure Meals™.  Check out the video short below on GMM Corporate Wellness.

    Click on the YouTube link to learn more about Corporate Wellness

    Corporate Wellness is one of those vague terms that are thrown around without much knowledge about what it actually comprises.  I figured I could post this week’s blog about Corporate Wellness and what I actually do to help people understand why so much focus is being placed on employee health.  Good Measure Meals™ hired me this past January to develop a Comprehensive Wellness Program that we could implement in the corporate environment.  The thought is that GMM provides nutrition to our community, but so much can be done to expand on wellness through education and program implementation that will motivate and inspire working populations to invest in their health. 

    Think about the amount of time you spend at work.  We’ll average 8 hours, which is ½ of your day that you spend awake, assuming you are getting the recommended amount of sleep.  That means that half of your time Monday –Friday is spent at work, probably sitting at a computer, or performing tasks that have minimal physical activity requirements.  Partner the sedentary workplace environment with a lunch rush that leaves you foregoing a balanced diet and also increasing stress from deadlines and bosses and we have a the elements of a perfect storm.  So why does your company care?  Well, there are many reasons that the modern company takes a vested interest in their employee’s health.  The biggest reason is insurance costs.  About $2.3 trillion is spent annually treating preventable conditions brought on by unhealthy living.  The corporate community has realized that by investing on the front end of wellness, a great deal of money can be saved by preventing chronic diseases.  While saving on insurance costs is reason enough to invest in employee health, employers also noticed that Corporate Wellness Programs we increasing productivity, employee morale, retention, and decreasing absenteeism.  The benefits of preventative measures paid off big, and now most companies large and small and finding ways to implement wellness programs into their workplace culture.

    At GMM, we are all about educating and assisting our community in adopting a healthy lifestyle, so this partnership is quite intuitive.  In the last 9 months, GMM has worked extensively with the corporate community to offer educational Lunch and Learns about Wellness in the Workplace, Nutrition and Behavior Modification, as well as create programming and initiatives to get people on the right track towards optimal health and wellness.  From city employees and teachers to lawyers and consultants, GMM has worked to develop site specific programs that engage and educate employees about investing in their health and seen great results.  An 8-week Biggest Loser competition allowed one municipality to collectively lose over 250 pounds collectively, and a series of lunch and learns at another Atlanta company sparked a companywide initiative to start accruing steps and counting calories.

    Is your company in the need of some health and wellness programing?  Click on the GMM link below to see what all we have to offer and/or email me, Jess Parsons, at jparsons@goodmeasuremeals.com to discuss how we can get your company on board or to invite GMM to your Health, Wellness, & Benefits Fair!

    http://www.goodmeasuremeals.com/products/corporate

    Does your company currently do any wellness programing for their employees?

    Permalink Filed under: Corporate Wellness, In the Community Tags: , , , , , , , , , 16 Comments
  • 20Sep

    Party in The Kitchen

    Enjoying my favorite dish of the evening!

     Thursday, September 9th, I had the pleasure of attending Party in the Kitchen, A Benefit for Open Hand.  If you ever have the opportunity to join in on this annual event, it is an experience of a lifetime and a culinary masterpiece.  In short, the fundraiser hosts Atlanta’s best chefs from the finest restaurants around the city.  Each chef prepares a signature sampling and, as you can imagine, you simply cannot pass up any of the stations.  The food was amazing and the entertainment kept the 400+ crowd on their toes.  There was a silent auction (Which yours truly took home a haircut and facial from Urban Body! Yay!) and a live auction that boasted a dinner for 12, prepared by chefs Kevin Rathburn, Gerry Klaskala, Shane Touhy, Peter Kaiser and Kevin Maxey at the bidders home!  It was so much fun to see the crowd dressed to the nines in their bright whites enjoying the music and food- I really had a blast!  That being said I wanted to share my favorite dish of the evening.  I mean it was all about the food!

    With so many to choose from, the competition was fierce, but there was one in particular that stood out in my world.  I have to admit that my weakness is in the sweeter foods, so finding an appetizer that managed to incorporate the sweet and savory into a delectable bite, simply did the trick!  Being the health conscious wellness professional that I am, I often limit myself to true decadence to once or twice per week- and boy howdy am I glad I saved room for it on Thursday night. Executive Chef Shane Touhy of Dogwood restaurant (www.dogwoodrestaurant.com) concocted a Foie Gras Custard with Cornmeal Johnny Cake, Georgia Peach Compote, and Moscato Syrup.  Please understand that simply adding Moscato to any dish will win you major points in my world, but the use of the southern staples like peach and cornmeal brought a southern elegance that was as playful as it was sophisticated.  I wish I was better with words to adequately describe the dish to you, but alas, I am a Tech grad, and verbiage was never my forte!  For those of you who are visual, take a gander at the dish below!

    Foie Gras Custard with Cornmeal Johnny Cake, Georgia Peach Compote, and Moscato Syrup

    Ashley and I did manage to snap a shot with Chef Touhy, himself and are looking forward to visiting him at Dogwood to try out his other creations. 

    So all-in-all, it was a phenomenal evening and Open Hand raised a significant amount of money to support our Comprehensive Nutrition Care™ which helps people around Georgia prevent or better manage chronic disease through home delivered meals and nutrition education.  Remember that your support of Good Measure Meals™ also supports this mission, so if you were unable to attend Party in the Kitchen, you are still doing your part!

    Permalink Filed under: Corporate Wellness, In the Community, In the Kitchen Tags: , , , , , , , , , 16 Comments
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