• 24May

    Contributed by Good Measure Meals Registered Dietitian, Joy Goetz.

    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

    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

    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

    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!

  • 20May

    Contributed by Good Measure Meals Registered Dietitian, Laura Delfausse

    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.

    Happy Veterans Day

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

    Open Hand family volunteering

    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

    open hand couple volunteer

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




  • 14May

    Good Measure Meals

    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.

    Thomas Murphy“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 9th out of 15th in the NPC Eastern Seaboard Physique Competition. I look forward to placing higher next time in July!small Chicken edamame risotto SS2013 meal

    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 MurphyThomas Murphy, CSCS

    NPC Physique Competitor

    Stimrx fitness model

    Power Lifting Competitor – Bench 405 / Deadlift 565

  • 06May

    From Our Partners and Fitness Experts at Snap Fitness

    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.”

    CrunchesThere 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).

    Snap fitness trainerNow, 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 Group Training

    TRX Suspension Training

    Snap Fitness – Lavista Walk

    1167 Lavista Rd

    Atlanta, Georgia 30324

    (404) 793-7398