• 31Jan

    Thanks to my job at Good Measure Meals, I found a new love. Who knew when I took this job a little more than a year ago that I would be introduced to so many foods I had yet to try? Let me tell you about my latest discovery. Farro is an ancient grain grown in Italy (as I envision it, flourishing along the Tuscan hillsides). It’s nutty, hearty and a great substitute for orzo pasta or brown rice. Farro arrived on the Good Measure Meals menu in the past year. I was excited to try a new grain (well, new to me) and even more excited to find out we were adding it to our menu in the form of a farrotto (aka farro risotto).

    You mean to tell me Good Measure Meals is serving up a whole grain version of one of my favorite, indulgent Italian dishes? What could be better?

    The farro based risotto is absolutely one of my favorite menu items. We also serve up a farro hot cereal – as an alternative to oatmeal. I can’t say I enjoy it as much in the cereal form, but it is a creative way to add variety at breakfast.

    So to continue my journey with farro, I decided to give it a try in my own kitchen. A quick search for farro online guided me to Farro and Roasted Butternut Squash.

    I modified it a bit by substituting sweet potatoes for butternut squash and olive oil for walnut oil. In one word: A-Maz-Ing.

    If farro is something you haven’t tried, give it a try via our menu at Good Measure Meals, or create an adventure in your own kitchen. You won’t be disappointed.


    By: Bethany Smith

    Community Health Representative

    Registered Dietitian, Licensed Dietitian, Certified Specialist in Oncology Nutrition, Certified in Adult Weight Management

    Bethany earned her bachelor’s degree in Health & Sports Studies from Miami University in Oxford, Ohio, relocated to Georgia to complete a Dietetic Internship at Georgia State University, and became a Registered & Licensed Dietitian in 1998.  Over the past 13 years, she has spent her career working in diabetes education, oncology and healthcare management.  She enjoys coaching individuals who have eating challenges during cancer treatments, counseling adults who want to lose or gain weight and educating those who want to eat healthier to reduce their risk of disease.   Bethany enjoys public speaking and educating fellow dietitians and is also a former speaker for the pharmaceutical company Digestive Care, Inc. where she educated oncology healthcare professionals throughout the Southeastern US, Michigan and Ohio.  She currently provides nutrition education to the Atlanta community and beyond by writing three weekly blogs, including the blog at Good Measure Meals.  In 2009, she was recognized as Outstanding Dietitian of the Year by the Georgia Dietetic Association for her achievements and contributions to her profession.   Bethany enjoys staying active through a local boot camp, training for races with friends, traveling, playing tennis and taking long walks and hikes with her dog.



  • 24Jan

    Contributed by GMM’s Registered Dietitian, Bethany Smith

    Tonight I enjoyed the Asian-Inspired Vegetable and Tofu Loaf with Wasabi Mashed Potatoes for dinner. (I even added some roasted Brussels sprouts that I needed to use up and saved the edamame for later.)

    Funny, I don’t even like wasabi with my sushi – it’s just too much – but a hint of it adds a little something special to the mashed potatoes.

    So what exactly is wasabi? Wasabi is a member of the Brassicaceae family, which includes cabbages, horseradish, and mustard. And don’t confuse true wasabi with the green ‘wasabi’ served with sushi (maybe that’s why I don’t like it?) The green paste is often a combination of horseradish, mustard, starch and green food coloring. Some products may have wasabi powder in them, but many do not.
    And unfortunately, this bright green paste has no known significant health benefits (other than clearing your sinuses!).

    Real wasabi is a different story. It comes from the stem of the “wasabia japonica,” a relative of mustard that grows in Japan and Western Canada and is difficult to grow, making it expensive. When freshly grated, it forms a light green paste that is very fragrant and flavorful – much more so than the imitation version. And as far as health benefits, according to DrWeil.com, genuine wasabi acts like an antibiotic –which may explain why the Japanese have traditionally eaten it with raw fish. Who knew?

  • 09Jan

    Weight Loss:  A New Year’s Resolution to Be Healthy

    By Jackie Berkovich, Dietetic Intern

    Happy New Year! Have you made a New Year’s resolution?

    I find that the best approach for success is to start the year with one small realistic goal.  Perhaps your goal is to walk for 20 minutes every day. Or maybe you will eat a sweet treat only one time per week.  Whatever your goal, put it in writing somewhere you will see it every day as a reminder.  Then use these helpful tips found below to reach your goal for a healthier you!



    1. Use healthy cooking methods.  Bake, broil, boil, poach, or grill foods instead of frying.
    2. Eat breakfast every day. Skipping meals can affect your metabolism and may lead to eating more at night.
    3. Make more meals at home.   Not sure where to start?  Google one of your favorite foods and try a new recipe!
    4. Drink more water. Thirst can be mistaken for hunger.  Drink one large glass of water before each meal and keep water with you between meals to stay hydrated.
    5. Be active 30 minutes per day. Make it fun by playing with your kids, walking your dog or playing a sport like tennis.
    6. Be mindful when eating. Sit down while eating, use small plates, and pay attention to when your stomach is full.
    7. Keep a daily food journal. Writing down every bite that goes into your mouth helps keep you accountable for what you are eating.
    8. Use your support system. Keep yourself motivated by getting support from family or friends
    9. Get plenty of sleep. Too little sleep affects hormones that control hunger, mood and appetite.  Aim for 7 hours a night to stay healthy.
    10. Eat a healthy balanced meal at least once a day. Not sure where to begin?  Try Good Measure Meals and let us help you Commit to Lean in 2013!


    Good Measure Meals has options for one, two or three meals per day.  We do the shopping and cooking for you – no excuses! Commit to Lean in 2013 with Good Measure Meals!