• 28Jan

    Today’s post is contributed by Community Health Dietitian, Callie O’Steen

    GMM Spring/Summer 2013 MealsFood is food, right? Something that we shovel in our mouths, fueling our bodies, so we can conquer the day-to-day. Just mindlessly eating whatever’s in front of us, throwing in some green stuff every now and then to make us feel like we’re being healthy. WRONG.

    If that was true… it would be a very very sad world. I love food! It’s more than just energy, every meal is a learning opportunity! Why not take a beat, slow down, and take the time to get to know your food. It’s fun!

    Let’s try it…which of these sound more interesting:

    1. Cauliflower is a random, white, fluffy, broccoli-want-to-be vegetable
    2. As an excellent source of vitamins C and K, Cauliflower can help protect our cells and immune system. It also comes in a variety of fun colors like purple, orange, and yellow! Ever tried it in pizza crust, it’s delicious!

    I’m sorry contestant number 1, you’re boring. I choose you, number 2!

    Food is more than meets the mouth. Sure it tastes good, but I want to know more, don’t you? Think about how it can be prepared, where it’s grown, what’s healthy about it. Then share your knowledge!

    My personal goal is to learn one thing new about food every day. What about you!? What new things will you learn about your GMM meals? I see some pretty fun foods in your future for this week…. Arugula, Rye bread, Ginger, and so much more. Tell us what you learn!

    Talk to us on facebook at https://www.facebook.com/GoodMeasureMeals and twitter at @goodmeasuremeal

  • 21Jan

    Today’s post is contributed by GMM Registered Dietitian, Rachel Stroud

    new-years-resolution-apple for intern article

    I hope 2014 is kicking off to a great start for each of you.  With the New Year always comes reflections on the year past and resolutions toward the year ahead. We speak with candor about flimsy resolutions that never see their end result come to fruition, but what would it take for you to set a resolution and really take the steps necessary to meet it this year?

    Let’s talk about effective goal setting.  We call it setting “SMART” goals.  The first question is “Are you actually ready to pursue this goal?”  If the answer is yes, the key to achieving it is a well-crafted plan.  Here are the steps to setting SMART goals:

    • Specific – It is important for your goal to be specific as opposed to a more general one.  Your goal should answer the questions Who, What, When, Where.
    • Measureable – Your goal must have indicators that can be measured.  It should answer the questions “How much?”, “How many?”, “How often?”
    • Attainable – Set goals that you are confident you can achieve with some effort.  Do not put time constraints or expectations on yourself that you know are sure to put this year’s goal alongside the unmet resolutions of years gone by.  Break down larger goals into steps that will help you be successful.
    • Relevant – Determine goals that really matter.  Make sure they have a compelling answer to why you are pursuing them that can act as a motivator on the days where sticking to it is harder than usual.
    • Time-Bound – Your goal must have a time component.  Make sure your goal can answer the questions “For how long?”, “Until when?”, “By this time”.

    Ineffective Goals:
    In 2014, I want to lose weight.
    In 2014, I will exercise more.

    SMART Goals:
    will lose 5 lbs by March 2, 2014.
    I will exercise 3 days/wk for 30 mins/day for the month of January.

    If you need help crafting goals that are right for you, our dietitians are ever available.

    Call Customer Service to book an appointment and start the year off SMART.


  • 14Jan

    Katherine here, finishing up the recap of my SweatBox experience from just before the holidays.

    If you missed the first installment, check it out now: http://goo.gl/VEsIOw

    kd tire2

    I wish I could say that I ended my 3-week stint at the SweatBox in full glory, lifting one of those huge monster truck tires over my head like it was merely a box of Christmas decorations intended for the top closet shelf. All in a day’s work, and such.

    It turns out that in real life, Gray and I were out of town for two of the three Fit in 3 weekends, so we missed two of the awesome combined Saturday classes, plus the Friday classes before them. We couldn’t even go to the SweatBox’s Christmas party because we were out of town that weekend!

    Plus, when you add in company and social holiday parties across town after work, Christmas shopping, etc. … let’s just say that I ended up limping to the SweatBox finish line with large gaps in my bootcamp attendance record.

    I ultimately realized a couple of important things about myself at the end of Fit and 3:

    1. I like running.
    2. If there is a way to make an excuse for something slightly inconvenient, I will find a way to do so.
    3. I’m highly competitive when it comes to exercising. Possibly to a fault.
    4. I really actually enjoyed the SweatBox’s class environment and not having to think up every workout on my own every day. Plus the variety in the workouts each time was awesome.

    I also realized from emailing with a GMM customer this week that everyone has a different way that they fit exercise into their schedule to make it work the best for them. For me, I think this is going to be purchasing either a gym membership, utilizing drop-in rates for classes, or investing in a pack of group workouts like they offer at the SweatBox (8 classes for $96). This will allow me some freedom to go to as many or as few group classes as I want each week without going through the personal guilt trip for missing a class (is anyone else hard on themselves when they choose to skip?). Plus I’ll still be able to get in some good long, mindless runs more often, which I love.

    On the other hand, Gray was chomping at the bit to get back into the SweatBox after the holidays.

    You know what he did? He signed himself up (and convinced his roommate to join him) for another round of bootcamp classes there, and this time it’s Fit in 5, so he’ll get an additional two weeks of hardcore, muscle-toning action.

    gray go hard

    “I learned a lot of new exercises and that I needed to work out in a group to get better results,” he said. “It helped me push myself harder than just going on a run or doing those Insanity DVD’s.”

    “And I decided to go back because I started seeing some results, and it felt great to get my butt kicked every night. Felt like I really deserved a good night’s sleep…or that beer on the weekend,” he said.

    How about you? Have you decided to take the plunge and join an exercise group on a regular basis or make the commitment to start working out on your own for a set amount of time and number of days each week?

    If you need any recommendations for good places to look for classes, contact us! We have fitness partners all over the Metro Atlanta area that would be happy to introduce you to their offerings.

    If there’s one thing I’ve learned through Fit in 3 at the Sweatbox, it’s that there’s no such thing as “beginner.” Everyone is moving at their own pace on their own personal workout journey. Whether it’s your first step on the journey, or if you’re well on your way toward your goals, the point is to be moving and keep moving.

    man up




  • 07Jan

    Today’s post is contributed by GMM Intern Skye Estroff

    As juvenile as this task may sound, goal setting is the mode of action to get you to your end result. Having concrete goals can make you more driven and excited to follow your journey toward optimum health! In this modern society, we need goals now more than ever to see our end point without letting distractions (i.e. everything that equals procrastination and keeps your butt on the couch!) cloud our path.  So let’s put down the iPad for just a second (or 30…not too many I promise!) and get our goals into gear with these few ideas.

    • Time CapsulePostcards_and_magnifying_glass
      • Evaluate your past endeavors with an activity I like to call the “Time Capsule”. This activity lets you take a look through your past to improve your future.  If you have attempted health goals before, what worked for you? What didn’t work? Don’t repeat the same mistakes; improve on what worked best for you! What keeps you engaged when starting something new? Do you like to cook? Do you like to try new things or keep it simple? Answer these questions to find a custom and creative plan to help you reach your goals.
    • Keep Your Health to Yourself!iStock_000012393263Large[1]
      • Comparison is a hard habit to break. I know I’m not the only woman in America who ooo’s and ahhh’s over the slim statuesque models that now overtake magazines, advertisements, movies, and even fast food commercials! This culture provokes comparison. In order to make a change to improve our health physically, we have to recognize the mental connection. Let’s quit the comparing and focus on us for a change! Concentrate on your health and you’ll be more likely to feel proud of your improvements, instead of belittling yourself to pretty strangers.
    • Icing on the CakeRomantic couple on spa holiday
      • Don’t let all your hard work pass you by without as little as a pat on the back! First, acknowledge your progress and set aside a couple of minutes to feel proud of yourself. You’re allowed! I officially give you permission to feel good about yourself for working towards/reaching your goals! After some smiling and positive rumination, give yourself a treat. This doesn’t mean stop by Godiva and buy out the whole window display of seasonal truffles, but maybe schedule that massage you’ve been meaning to for the past 6 months, or leave work early to take a walk at the park.

    Above all, keep a positive attitude and you’ll see your goals come to fruition!

    Skye Estroff is a senior at UGA studying Dietetics as well as Human Development and Family Science. She is an ambassador for the College of Family and Consumer Sciences, an active member of the Student Dietetic Association and NEGDA, and shadows a Clinical Dietitian at Athens Regional Medical Center. She is now working as a Health Promotion Intern for Good Measure Meals.