• 24Sep

    Today’s post is contributed by GMM Registered Dietitian, Joy Goetz

    September is national yoga awareness month, which is very interesting to me since the whole point of yoga is to increase awareness internally, right?

    In yoga, we pay attention to our breathing, body alignment, progress and physical limitations. Learning and practicing this kind of mindfulness on the mat for an hour or so can have a huge impact on the rest of our lives.

    What if we applied the same mindful attention to the way we eat? For most of my clients (and me too), most of the poor food choices we make are an unconscious attempt to assuage uncomfortable emotions such as stress, anxiety, sadness, anger or guilt. We try to fill our emotional hunger with food, and it doesn’t work. Instead, it feeds a cycle of negative emotions. We feel bad about our poor food choice on top of whatever was bothering us to begin with, then make another poor choice as the result of that emotion. Food will never quench emotional hunger, only physical hunger. By tuning into our natural hunger and satiety cues, we can make better choices for what and how much we eat.

    Couple at gym

    What is mindful eating?

    • Learning to recognize physical hunger so that we can eat only when we are hungry and stop when we are full.
    • Eliminating distractions and focus on your food. Set aside mealtimes to unplug from TV, computer, and all those other devices, so that you can pay attention to your body and your food.
    • Enjoying all aspects of food. It has been said that food is the only art form that appeals to all five senses. When we slow down and pay attention, we can appreciate the flavor, aroma and texture of our food, and truly enjoy it.
    • Imagining the food nourishing the body. Most people have a general sense of which foods promote good health. When you eat healthy foods, imagine the nutrients integrating into your body and making it healthy and strong. When you eat foods that aren’t as healthy, take the time to enjoy every bite, then make your next meal better.

    Sounds great, doesn’t it? But who has the time? With so much vying for our attention these days, slowing down to eat mindfully might seem a bit daunting.

    Just like anything else, it takes practice. One meal per day or per week is a great place to start. To help you out, Good Measure Meals has a fantastic lineup of new recipes to debut in our Fall/Winter menu. Some of my favorites are: Turkey Shepherd’s Pie with Mashed Cauliflower; Lemon Pepper Tilapia with Wheatberry pilaf and Green Beans; and Roasted Turkey with House-made Cranberry sauce, Sweet Potato casserole, and Spinach.

    It’s so nice to come home to a delicious healthy meal already prepared for you! It makes it that much easier to relax and enjoy it!

    We’d love to hear from you about your favorite items on the new menu when it launches next week. I hope you like it as much as I do.

    I wish you a happy, healthy and mindful autumn. Namaste.

    SNEAK PEEK: Lemon Pepper Tilapia with Wheatberry Pilaf

  • 17Sep

    Today’s post is contributed by GMM Registered Dietitian, Callie O’Steen

    Farro grains

    Now that school is back in session and our brains are back from summer vacation, I thought I’d give y’all a quick pop quiz! (I’ll pretend I didn’t just hear the grumbles from the peanut gallery) It’ll be fun, I promise! I’ll hide the fact that it’s a quiz and we’ll kindly call it a game… sneaky, eh?

    Seeing as September is Whole Grain month, let’s talk about the benefits of these dietitian approved edibles. And be prepared… I’ll be asking a few questions along the way :)

    Grains 101

    As a staple crop for almost all nations, grains are an essential portion of our daily diets. Some of the more commonly eaten grains are oats, rice, corn, and wheat. Many of our favorite foods are also products of grain mixtures like cereals, pretzels, and noodles.

    Are you ready to play the Grain Game?! First quiz question:

    Question 1: What are some local grains grown here in Georgia?

    Georgia famers are producers of oats, corn, barley, sorghum, and wheat. Also, we rank 2nd in the US for rye production. Bonus points if you knew that!

    Whole vs. Refined vs. Enriched

    Whole: For something to be considered a whole grain it must contain the whole kernel of the grain. Kernel = bran + germ + endosperm. Whole grains contain important nutrients such as fiber, iron, magnesium, B vitamins, and others that are stored in the bran and germ.

    Refined: The grain goes through a process of milling to make the grain softer and produces a finer texture. However, this strips the kernel of the bran and germ and thus strips the grain of some of the naturally occurring nutrients.

    Enriched: This is nutritionally a step in between whole and refined grains. The enrichment process aims to put back what refining took out. So iron, magnesium, thiamin, niacin, and other B vitamins are added back during this process.

    Question 2: What nutrient is still lacking in enriched grains?

    Fiber! Which leads us into the health benefits of eating the WHOLE grain.

    Good Grains

    Science has shown that including whole grains into your healthy diet may decrease your risk of developing chronic diseases such as diabetes, obesity, and heart disease. Fiber can help manage weight by keeping us full, B vitamins aid in metabolism, and iron helps transport oxygen in our bodies. The USDA recommends making half your grains whole grains.

    So think plain grains: wheat berries, barley, bulgur, farro, millet, brown rice, amaranth, oats, whole wheat.

    Don’t know how to prepare whole grains? No problem! Let Good Measure Meals do it for you! Be on the lookout for this week’s Tuna Wheat Berry Salad, Turkey Pasta Primavera with Whole Wheat Pasta, and Whole Grain Cherry Walnut Bread!

    Ok y’all, last question…

    Question 3: What’s your favorite whole grain item on our menu?

    I’ll let you in on my new favorite: Our Whole Grain Pumpkin Bread soon to be featured in our NEW Fall/Winter menu starting at the end of THIS month! Stay Tuned…

    Farro, Farro


    Helpful Resources:




  • 10Sep

    Pumpkin Breakfast Bar2

    Happy September, folks!  We are not far off from the season of scented candles, scarves, pumpkins, and chai tea lattes…and you know what else that means…NEW GMM MENU!!! 

    There are two especially exciting times of the year over here at Good Measure Meals.  The first is in April, when the flowers start blooming and we draw people out of hibernation with our Spring/Summer menu.  The second is every October when we unleash our last 4 months of creativity in our Fall/Winter Menu.  Newsflash:  That’s next month!

    Over at GMM we are big fans of eating with the seasons.  Stews are best enjoyed during cold months, and chopped salads taste best when the sun is shining and the outdoors call our names with perfectly warm (and humid) weather.  Likewise, seasonal fruits and veggies taste fresher and more flavorful when we enjoy them in their respective seasons. Well, ladies and gentleman, we are amping up to give you reason to trade your summer favorites, for some fall/winter comforts.

    As always, our new menus are structured and based off of your feedback and the requests you submit throughout the current menu cycle. Each week, our chefs and dietitians pore over the comments you send us through our weekly Customer Feedback Survey. And through the weeks, we start to see trends in your tastes — the meals you love, and the items that aren’t your favorites. Together with your helpful thoughts and the expertise of our culinary team, we end up with an amazing collaboration for the development of our new menus!

    So now that Fall time is around the corner, you can expect some of those highly requested, delicious, and seasonal comfort foods – classic recipes with creative spins that are bound to leave your belly warm and taste buds jumping for joy.

    We snuck into the kitchen to grab a few pictures of some of the dishes our team is working on…

    If we share some pictures with you, can you keep the secret??  **shhhhh!**

    Cranberry Bean Fagioli Soup

    Cranberry Bean Fagioli Soup

    Lemon Pepper Tilapia with an Italian Wheatberry Pilaf

    Lemon Pepper Tilapia with an Italian Wheatberry Pilaf

    Roasted Turkey and Cranberry Sauce

    Roasted Turkey and Cranberry Sauce 

    What do you think?  We think its going to be a pretty great Fall/Winter 2013…


  • 03Sep

    Contributed by GMM Community Dietitian, Sarah Shanahan, MS, RD, LD

    I lived the last 9 years and the entirety of my dietetics career in Manhattan. When I contemplated the move back to Atlanta, after living in New York and Chicago before that, I had a lengthy pro and con list. But there were only a few key things that truly worried me: Losing direct access to water and running along it at sunrise, the ability to commute on foot and use public transportation, and the amazing food scene.

    My move was seamless. DSC_1273_croppedI landed this awesome job with Good Measure Meals right after my arrival; I bought a car and, strangely, don’t mind driving in this mad Atlanta traffic; and I found a nice running route on the Freedom Parkway Path and the Beltline. So I almost don’t miss the water. This is not the same Atlanta that I left 17 years ago. It’s bigger, faster, and there is definitely a thriving food scene in this town.

    OK, Atlanta is still not New York. New York is the birthplace of the celebrity chef and home to Slow Food USA and endless options for foodie-approved dining. Food is a topic on everyone’s tongue (no pun intended); not only do we have to eat to survive, but we are getting very creative with food composition and presentation. When I left Atlanta, I don’t remember having a favorite restaurant. There just weren’t that many options. Now I have a list of places I am eagerly waiting to check out.

    I’m excited to say that there is one thing Atlanta has that New York still doesn’t: Good Measure Meals. In my private nutrition counseling practice in New York, I was asked by clients for healthy meal delivery options. I had a great resource for a few years, but as with many small businesses, they tanked when the economy did. The only options left were national chains that made frozen and shelf stable meals filled with preservatives.

    Sarah with GMMI wish I had access to Good Measure Meals’ fresh, healthy and balanced, gourmet meal plans when I was in New York. It is incredibly difficult to make balanced meals that are delicious and provide a large variety of regional and international flavors. I love that I can recommend healthy versions of southern favorites, like barbeque and fried chicken. GMM’s Carolina style BBQ Pulled Chicken with Chow-Chow Relish, Field Peas and Chilled Banana Pudding is a delicious and healthy take on a meal that, if made elsewhere, could easily throw a week’s worth of calorie counting out the window. I also love our Southern Style Oven-Fried Chicken, BBQ Beans, and Collard Greens, which tastes good enough to satisfy your craving for the traditional high-fat Southern meal.

    My personal favorites are breakfasts. I especially look forward to that Monday morning every four weeks when I can enjoy our Tomato Frittata with Oven Roasted Sweet Potatoes and Juicy Orange Segments. Yes, I also order our Good Measure meal plans — I love the food, and they make meal time super convenient. I am proud to work for Good Measure Meals, and having our meal plans to stand behind makes me feel great about what I do every day.

    Nice work Atlanta! You are changing, growing, offering more, and you are a lovely place to call home.