One look at Pinterest, Tumblr, or just about any social networking website, and it’s clear that DIY is all the rage!

Nothing gets me more excited than a new project, but I know from experience that they usually involve more work than I think, and things often do not go as planned – especially when Mother Nature is involved.

Maybe that’s why gardening is intimidating for some people. Outcomes are not guaranteed, even when we do everything right! However, there is nothing more satisfying than picking your own fresh herbs from your garden or biting into your first home-grown tomato of the season.

Garden-fresh cucumbers and tomatoes

If you’ve never had a green thumb before, here are some of the most important things to remember:
1. Pick a convenient location. This is key! If you see the garden every day, you are much more likely to notice if your plants need attention and it will increase your chances of success…AND your enjoyment of your  garden. Your ideal spot will get at least 6-8 hours of sunlight per day, have easy access to water, and be convenient for you.

2. Plant the right thing at the right time. If this is your first summer, set yourself up for success by starting small: cherry tomatoes, cucumbers, hot peppers and herbs are pretty fool-proof and grow really well in containers. For a June garden, I’d recommend buying tomato and pepper plants, but herbs and vegetables that have larger seeds (think cucumbers, beans and squash) grow quickly and you can save some money by buying seeds for those. How many should you buy? The Square Foot Gardening method has excellent instructions for how to space your plants to maximize what you can grow by planting 1, 4, 9 or 16 plants per square foot. Do a little math before you go shopping!

Potted cherry tomato plant

3. Pay attention to your garden. Picking a good location (step #1!) helps with this. Gardens are kind of like babies. They can’t talk to you, but if you pay attention, you’ll notice if they’re looking thirsty or if a pesky bug is bothering them.

It’s really just that easy! Anyone can do it.

Potted basil plant

In fact, as part of the Senior Community Garden Initiative last year, I helped over 100 people (half were first-time gardeners) get started.

The Senior Community Garden Initiative was a joint project between Open Hand, the Atlanta Regional Commission and the Atlanta Community Bank, and resulted in 8 new community gardens in the Atlanta area, most of them in low-income neighborhoods.

This is one of the ways Open Hand is working to improve the nutrition and quality of life of our neighbors. Remember, 100% of the profits from Good Measure Meals go directly to Atlanta non-profit Open Hand, and help to fund exciting projects like this.

Let’s get planting!

Next Monday marks Memorial Day, a holiday when we all take time out of our lives to remember those who have fallen defending our country.  I think it is only appropriate to also take a break from the usual nutrition conversation, and instead focus on our nation’s heroes.

It is not in me to put my life in danger in such a courageous way, so I have the utmost respect for all the men and women who are willing to sacrifice and serve on my behalf.

Good Measure Meals supports Open Hand to serve our community by empowering people to live healthier, more productive lives.

A family volunteers with Open Hand by delivering meals together to individuals in the community.

To all military, their families and loved ones, I say thank you, though it doesn’t seem quite enough.  But that is why I consider myself lucky to work for Open Hand Atlanta, an organization that works to provide meals and nutritional support to a very special and underserved population, many of whom are veterans.  I have personally met many of these veterans in their homes and in various community centers around the city.  They are your parents, your grandparents, your sisters or brothers.  Some advertise their service proudly, while others prefer to blend into the background.  They come from all walks of life and all regions of the country, but they all deserve our highest respect.

As you may or may not know, Good Measure Meals is the social enterprise for Atlanta non-profit Open Hand, and 100% of the profits of this company support the Open Hand mission.  So, if you are currently a Good Measure client or have been one in the past, you can rest assured that you, too, are helping to supply nutritionally balanced meals to deserving veterans and many, many others.  And the support does not end with just the meals.  We also provide community education and nutritional counseling as well, because we believe a comprehensive approach to nutrition is best.

If you would like to become more involved with Open Hand please visit our website at: www.projectopenhand.org

For information on how to further help our soldiers and veterans, here are just a few options:

The USO: http://www.uso.org/

Soldier’s Angels: http://soldiersangels.org/donating-items.html

Rivers of Recovery: http://www.riversofrecovery.org

Horse Rhythm Foundation: http://www.horserhythm.org/

American Red Cross: http://www.redcross.org/ca/los-angeles/ways-to-donate/individual-gifts/support-military-families

National Military Family Association: http://www.militaryfamily.org/our-programs/operation-purple

A couple volunteers in the Open Hand Atlanta kitchen, packing meals for delivery across the city.

This summer Good Measure Meals is partnering with a local fitness expert.  His name is Thomas Murphy, and not only is he the Athletic Director at Colony Square athletic Club, but he is also a NPC Physique and Power Lifting Competitor.  Thomas is working with Good Measure Meals to prepare for his upcoming competitions and control his weight through healthy nutrition.

We asked Thomas to tell us about his fitness expertise and how Good Measure Meals are helping him achieve his goals.

“My fitness experience is pretty much a little bit of everything. Growing up, my brothers and I were all involved in judo and soccer. I went on to try out ice hockey, basketball, and boxing. I began lifting weights in a high school class and continued on through college and haven’t missed more than 2 week in the gym ever since. My father worked as a physical therapist and I‘ve learned quite a bit from him as well. Recently, I competed in and won the Kennesaw State Iron Owl 3 Weight Lifting Competition for my weight and for overall. This past weekend I placed 9^th out of 15^th in the NPC Eastern Seaboard Physique Competition. I look forward to placing higher next time in July!

I am a certified strength and conditioning specialist (CSCS) and have worked as a personal trainer for over 10 years now. My expertise is in improving a person’s body composition and/or improving athletic performance. However, I have become comfortable working with all different types of goals with various limitations. I have enjoyed my new role as Athletic Director of Colony Square Athletic Club as it allows more of an overall coaching role as opposed to just the physical training aspect of fitness.

Living a healthy lifestyle is something I feel is universally appreciated. I enjoy working in this industry because I am able to help people and in some cases actually save lives. I understand my job allows me to change people in so many ways, and I enjoy being a leader for them to follow. The rewards are endless.

I am so glad to able to have Good Measure Meals at my place of work. It is such a stress relief to know that I don’t have to worry about getting my meals ready the night before work or to get them prepared in the morning. Good Measure provides healthy, balanced meal plans that taste amazing and very much so gourmet! I look forward to seeing what I get to eat for the day and love the fact that I don’t have to calculate a thing. I know exactly how many calories are being provided and that makes the rest of my meal planning a cinch.”

Thomas Murphy, CSCS

NPC Physique Competitor

Stimrx fitness model

Power Lifting Competitor – Bench 405 / Deadlift 565

If you have opened a fitness magazine in the last year, chances are there was at least one article dealing solely with the topic of “functional training.”

There is a huge buzz surrounding functional training, but what does that even mean?  In basic terms, functional training requires an individual to perform exercises that mimic or aid in daily activity.

So here’s the question, why is this important? As we age, daily activities become more challenging to effectively execute without injuries. The fact that functional training focuses on movements that we perform on a regular basis is essential to its necessity in your weekly rotation of work-outs.  This type of training will improve core strength, flexibility, joint mobility, and has also been shown to be more effective in weight loss and muscle gain in comparison to single joint exercises (traditional machines).

Now, you are probably wondering which exercises fit into the realm of functional training. For starters, think less “weight-bearing exercises from machines” and more “natural bodyweight exercises.” Bodyweight exercises like push-ups and lunges are great examples. Adding props like stability balls, suspension training systems, dumbbells, and medicine balls will help increase the intensity of any move as you progress from three times each week. Proper form and alignment will ultimately be the keys to your success and overall improvement. Pair these exercises with moderate-to-intense cardio training for about an hour-long total session each time.

At Snap Fitness Lavista Walk, you can work directly with a trainer to find your correct form in each functional training move.  With Snap Fitness and Good Measure Meals, it’s easy to maximize your results in strength and weight loss by picking up your Good Measure Meals each time you visit your trainer or when you work out at Snap Fitness Lavista Walk.

Alex Stubbs M.S. Ed.

AFAA PT

AFAA Group Training

TRX Suspension Training

Snap Fitness – Lavista Walk

1167 Lavista Rd

Atlanta, Georgia 30324

(404) 793-7398

Website

Facebook

Let’s have a conversation about breakfast. This so-called “most important meal of the day”.

I love it. On weekend mornings one of my favorite splurges is to keep the lights low, French press some coffee, light a candle, play soft music, and make something delicious.  This weekend it was zucchini bread pancakes so chock-full of zucchini you could have practically called the spiced cakes “veggies”.  Or so I told myself. Saturday morning breakfasts are my ultimate “me” time.

But let’s face it, Saturday mornings are not real life.  I wish.  Most of the time, I don’t have time for breakfast.  *gasp!* What a horrible thing for a dietitian to admit, but it’s true.

On weekday mornings I get stuck in major food ruts.  I’ll eat loads of different veggies, fruits, proteins, etc for all other meals, but breakfast is as routine as my shower regimen.  I will eat the exact same breakfast for months, easily, until I cannot bear to look at another piece of peanut butter toast.  I want to say that I prioritize a hearty breakfast and that I revel in its metabolic sacredness, but my last 3 months of daily lemon greek yogurt and stove top granola might tell otherwise.  Hey, at least I picked a healthy rut…this time.

If there is one thing that can truly get me (almost) drooling, it’s the menu for GMM breakfasts. Their deliciousness is compounded by the fact that I don’t have to touch a single pot or kitchen utensil.  All I have to do is poke a few buttons on the microwave. Don’t judge: I’ve been known to eat them for lunch.  I’m sorry, but can you really blame me?  Take a look at this week’s Healthy Selection breakfast list:

Be honest.  You’d eat it for lunch, too.  So here’s the thing: if you’re like me and you love fancy, hearty breakfasts, but have no time to make it your reality (outside of Saturday mornings).

Give in.  Just call.  Let us do the work for you.  There is one option where you don’t have to sacrifice time, or health, or enjoyment.  It’s Good Measure Meals.  There’s even a way you can still have your magical breakfast-filled Saturday mornings:  Grab a 5 day plan and enjoy your independent, French-pressed weekends, but embrace the fact that you can start your weekday mornings well, too.  You deserve it.

Just add coffee.  (For me, anyway.)

I have had a lot of clients ask me lately about chicken nuggets. Do we or don’t we serve these to our children? My answer, which is the same answer to just about any question, is that everything fits into a healthy diet with moderation. Are they the worst food on the planet? Certainly not. Are they the best? Certainly not; but if this is a food you and your children refuse to forgo, I can provide some tips to help you make the most informed decisions about the nuggets you are bringing to the table.

Essentially, chicken nuggets come in two forms:

1) Press and formed: These are the type of nuggets that you may be used to getting from your favorite fast food joint. The process of making these nuggets, involves liquefying the chicken and mechanically separating it into meat, water and fat. This creates a meat paste. Then a binder, like modified corn starch, is needed to get this paste into a nugget form. Finally, because much of the fat has been removed, the chicken left behind is quite bland. Therefore, different flavor additives like salt, autolyzed yeast and artificial flavors are added to put some flavor back in.

2) Whole meat: These are your chicken tenders or chicken strips and they are called whole meat because that is exactly what they are. There is no need for binders, because there has been little mechanical manipulation of this meat. Sometimes they are pumped with flavor enhancers, like salt or rice starch, so you should look out for those.

So which kind is the best? Hands down, I would say the whole meat. As a general rule, the less processed is the always the best choice. One weakness of both forms is in the fact that they are both breaded and fried. There is no way to get around this, unless you make your own and oven bake them, such as in the following recipe: http://www.marthastewart.com/897986/baked-chicken-nuggets). I made them myself, so I assure you that they are delicious.  If you are buying your nuggets, go for the least breaded variety, they will hold the least amount of fat.

One last caveat, the meanings of the term “chicken tenders” or “chicken strips” are not  enforced by the USDA. Therefore, many pressed and formed varieties are sold under the term “chicken tender,” which can be very confusing. One thing you can do is read the labels. If there seems to be too many ingredients, then it is most likely pressed and formed. You can also tell by just looking at it. If it is perfectly formed, it is probably not a tender. Finally, your best defense is your mouth. You know what it tastes like to bite into a piece of whole chicken, vs. the soft pressed and formed nugget. If you have been duped by a product, thinking you were getting a tender, then oh well. You’ll just know better next time.
All in all, it is inevitable that we will sometimes make less-than desirable food choices for the sake of convenience or preference. My recommendation is to minimize the casualties by educating yourself on the lesser of two evils.  If you still have questions, consider consulting a dietitian.  At Good Measure Meals, we have dietitians equipped to answer your questions regarding food, weight loss and medically related dietary concerns (i.e. diabetes).

And in non-nugget, but still pretty exciting poultry news, GMM is releasing  oven-”fried” chicken on our new Spring/Summer 2013 menu, set to begin rolling out April 2. No additives, no hormones, just healthy. Oh, and delicious!

The history of St. Patrick’s Day has been long lost on us. No longer do we spend the day recognizing Saint Patrick’s contribution of Christianity to Ireland, or observing the richness of native Irish culture.  Instead St. Patrick’s Day has become the grand excuse to wear green (and pinch those who failed to check the date), make green cupcakes, and drink “Irish” drink in an attempt to feel connected to a commercialized version of Irish Heritage.

But whether our celebration of St. Patrick’s Day is authentic to the origin of the day or not, it provides us with a reason to celebrate—a reason to gather with friends, cook new recipes, drink new  drinks, and connect for a day.  In my opinion, no matter what the occasion is, gathering together is always a positive thing.

As a dietitian and a foodie, I am a strong believer in the fact that every chance to attempt a new recipe should be taken, and that if it’s green – you have a 70% chance that it’s moderately healthy (the other 30% contains a large amount of food coloring).  If you’re at all like me, and are looking for creative ways to fold green into your St. Patrick’s Day recipes and celebration, see my 3 latest Green Food Ideas below to get your creative juices flowing:

3 Recipes to Get More Green (that do not include food coloring):

Pesto – Most of us get stuck on the fact that pesto must include basil, olive oil, lemon juice, nuts, and parmesan…I am here to tell you that there ARE other options, and they couldn’t be simpler.  Take out the basil and substitute in ANYTHING green.  Cilantro, Broccoli, Arugula, Peas, Parsley, Mint…feel free to get creative.  Use as dippings for your Irish Soda bread, or drizzle on top of corned beef and cabbage for a little spin on the traditional.
Grown-Up Grilled Cheese – My life changed the day someone suggested I put pickles on top of Grilled Cheese.  Disclaimer: I’m not even a big pickle fan.  I saw the suggestion as adulterating something simple and delicious and wanted nothing to do with it for the first 5 times it was suggested.  And then…the 6^th time came.  They’re glorious. Some dill pickle slices on top of a classic grilled cheese sandwich are the perfect addition to your St Patrick’s Day dinner or appetizer spread.  Consider cutting them into small squares and placing a pickle round on top with a toothpick through the center.
Roasty Toasty Broccoli – Calling all vegetable haters! Would you eat broccoli if it crunched like a pastry and was as sweet as fruit?  Broccoli has natural sugars in it that come out and caramelize when exposed to high temperatures and a little extra help.  Cut broccoli into spears, toss in olive oil, sprinkle with a dash of salt, and a pinch of sugar.  Roast in a 400 degree oven for 10-12 minutes or until the tips are brown and crisp, and then I dare you to refrain from eating them off the pan.

One interesting food trend that has accompanied the Paleo diet and the gluten-free craze is the re-emergence of ancient grains. Quinoa*, kamut, spelt, emmer, einkorn, and amaranth are no longer confined to food history classes. These grains that nurtured our ancestors are gaining popularity among chefs, foodies and health-conscious consumers from coast to coast. While most people have never heard of emmer (I hadn’t before listening to a continuing education webinar last week), chances are you have seen it labeled by its other name: “farro.”

Farro is the Italian name for emmer, where it has long been used in soups, salads, side dishes and risotto. In fact, it was a dietary staple for ancient Romans. Its chewy texture and rich, nutty flavor makes it an interesting alternative to rice or other grains. As an added bonus, farro retains its texture well and doesn’t get mushy when overcooked or reheated.

I would eat farro just because it is so delicious, but it is a nutrition powerhouse as well. Bonus!

It is higher in fiber and protein than commercial wheat and is a great source of magnesium and B-vitamins, which are needed for the body to turn the food that we eat into useable energy.  As a type of wheat, farro contains some gluten, and is not recommended for those with celiac disease or gluten allergies. To get the best nutritional bang for your buck, look on the food label for “whole farro,” not “pearled farro,” which has had bran removed and is not a true whole grain.
Good Measure Meals uses farro in several dishes including farroto (farro risotto), farro and bean salad, and farro breakfast cereal.  Be on the lookout for farro bean salad this week (Friday’s lunch!), and let us know what you think!

*Although quinoa has many grain-like properties, its true horticultural classification is a chenopod

Links:

Whole Grain council http://wholegrainscouncil.org/whole-grains-101/whole-grains-a-to-z

Clemson University Chef and Child Foundation’s Ingredient of the Month publication http://www.clemson.edu/cafls/cuchefs/files/farro.pdf

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!

It is February, the month of passion, love and heart health.  Reminders of love and passion are everywhere – red and pink roses, balloons and heart-shaped boxes of chocolates.  I enjoy this month.  The hubbub of the holidays is over, days begin to grow longer, and yes, love is in the air.  But most of all, this month never fails to renew my passion for heart health.  February, not January, is when I evaluate my lifestyle and resolve to take action to keep my heart beating strong.

February is National Heart Health Month, so messages and advice about heart health abound along with reminders that heart disease is serious and deadly. I realize these reminders are important, but I prefer to focus on the positive things I get to do to boost my heart health and overall well-being.   Here are things I commit to doing – all are fairly simple, enjoyable and proven to improve heart health.

• Healthy Eating and Drinking: I make my calories count by including lots of fresh, seasonal fruits and veggies in my meals and snacks. High-salt foods are out and healthy oils, such as olive oil are in. When I have a treat, good chocolate is something I enjoy – especially since it has beneficial antioxidants. When it comes to beverages, there is nothing better than fresh, cool water. I enjoy sipping an occasional glass of wine which, in moderation, may lower heart attack risk.
• Being Active: I love being active, but as life has gotten busier with work and family, fitting activity in is not as easy as it once was. My tricks?  I build small, frequent amounts of activity in on busy week days and do more on weekends.  I use a pedometer to track my daily step counts and aim to do at least 150 minutes of activity each week.  Weights and stretching are part of my routine too – two or three sessions per week is my goal.
• Reducing Stress: This is something that I really have to work on. I tend to maintain a non-stop pace and can easily become over-committed.  I have learned, however, to “just say no” and to focus my energy on doing more of the things I find personally meaningful and important.  I also make time for enjoyment, relaxation and fun – high on my list is being active outdoors.   Even so, I can get to a point of feeling pressure, tension and a racing heart. When I feel these obvious signs of stress, I take a 10 minute break – either heading outside for a quick walk or listening to a calming relaxation CD.   The mind is a powerful tool, and doing what it takes to maintain a positive outlook makes all the difference when it comes to lowering stress and strain on the heart and cardiovascular system.  
• Enjoying clean air: I stay clear of tobacco smoke.  Fortunately, as more places are becoming smoke free, this has gotten easier.

That’s my short “to do” list for my heart health.  I hope you are thinking about things you can do to keep your heart healthy too.  To get started, visit some of the informative Websites from the agencies and associations that support National Heart Health Month.

American Heart Association: www.heart.org and http://www.heart.org/HEARTORG/General/2012-Go-Red-For-WomenHeart-Month-Kickoff_UCM_320383_Event.jsp

National Heart Lung and Blood Institute: http://www.nhlbi.nih.gov/educational/hearttruth/materials/wear-red-toolkit.htm

US Department of Health and Human Services & Centers for Disease Control and Prevention     Million Hearts™:  http://millionhearts.hhs.gov/index.html

Remember, Good Measure Meals™ is here to help. We build healthy ingredients into each meal to make it easier for you reach your heart healthy goals.  With Good Measure as a solid nutrition foundation, you can get out of the kitchen which leaves you more time to take a total approach to your heart health.