• 20Nov

    Today’s post was contributed by Sarah Shanahan MS, RD, LD

    It’s THAT time of year again. Thanksgiving is now in plain sight, and all the parties have started — at the office, at school, and at your friends’ and family’s homes. It’s a wonderful time of year, full of joy and good cheer, and plenty of time for indulgence. How can you possibly get through this time and come out feeling like a champ? Use these tips to navigate the party scene, the big celebratory meals, and everyone dumping all their leftovers in the kitchen at work so you can save them from eating it all.

    Tip #1 (shameless plug alert!): Feel great by giving back with the purchase of a healthy-decadent signature holiday bread platter from Good Measure Meals. 100% net proceeds from the sale of holiday bread trays support the local non-profit, Open Hand Atlanta, providing nutritious meals for our neighbors in need this holiday season. Order your Whole Wheat Apple Quinoa, Whole Wheat Pumpkin Pecan, or Whole Wheat Cherry Walnut bread platter by Friday, Nov. 21, to receive delivery to a convenient location next Wednesday, Nov. 26 – just in time for Thanksgiving!

    bread tray collage

    Tip #2: Chow
    • Statistics vary on the amount of weight people gain in the 6 weeks from Thanksgiving to New Years—anywhere from 1 to 8 pounds. The problem usually isn’t the gain; it’s that people don’t lose the weight after the holidays.
    • Continue to eat your regular meals and snacks through the day so you don’t arrive famished to a party and end up eating every single hors d’oeurves passed around during cocktail hour.
    • Use the Plate Method to build a better balanced buffet plate. Make ½ your plate non-starchy vegetables, ¼ lean protein (light meat poultry or seafood), and ¼ carbohydrate (pasta, rice, breads, and starchy vegetables like root vegetables).
    • Choose Chex Mix (½ cup = 100 calories) instead of mixed nuts (1 ounce = 170 calories) and save 70 calories.
    • Choose baked sweet potato (1 medium = 100 calories) sweet potato casserole (3/4 cup = 650 calories) to save 550 calories.
    • Or, host the party so you can choose the food.

    Tip #3: Booze
    • 150 extra calories per day for 6 weeks can lead to 1.8 pounds weight gain. This is the same number of calories in one 6 oz glass of wine.
    • Save 160 calories by drinking hot apple cinnamon tea instead of spiked apple cider.
    • Have champagne or other bubbles (4 ounces = 80 calories) instead of white wine (6 ounces = 150 calories) to save 70 calories.
    • Have hot chocolate (1 cup = 105 calories) instead of eggnog (1 cup = 360 calories) to save 255 calories.
    • Soda water or seltzer is ZERO calories. So, make a mocktail with a splash of juice and a lime and save yourself 150+ calories per drink and a holiday party hangover.

    Tip #4: Activity
    • Get moving! The average 150 pound person burns 100 calories per mile, no matter the speed. This is a great reason to go for a walk after a meal or to get the family together to go caroling. It’s also a great excuse to window shop.
    • Play active games with kids like tag, basketball, or flag football.
    • Sign up for your neighborhood holiday 5K and walk or run off about 300 calories!

    How do you plan to stay healthy, active, and happy during the holidays? Join the conversation on Facebook!

  • 12Nov

    Like many of us, Hot 107.9 radio personality and producer Tonya Clackum, AKA “Beyonce Alowishus,” repeatedly found her busy schedule standing in the way of her health goals.
    She regularly skipped breakfast, sacrificed nutrition for convenience at lunchtime, and grabbed fast food on the way home from work.

    After years of struggling with her weight, trying every diet under the sun, she was looking for a plan that would allow her to lose weight despite her busy schedule, eat fresh food, and be sustainable long-term. Her doctor suggested Good Measure Meals (GMM).

    Tonya was immediately impressed by the friendly, informative Good Measure Meals staff and wide variety of meals on the menu. The calorie and portion controlled meals made it easy and convenient for her to eat healthfully – and deliciously! And once she found out that GMM proceeds go back into the community by supporting the non-profit Open Hand Atlanta, she was hooked.

    Tonya starting receiving the 1200 calorie meal plan, 7 days per week, and documenting her experience in a series of blog posts. Check out some of her comments below!

    “A lot of times we go on diets and feel as though we have to starve ourselves, but that’s not the case with GMM. The meals are very filling, and now that I’m eating the correct portions, I get fuller much faster and have learned not to over-eat.

    With other diets in the past, the weight would come right back when I got off the program. So I was nervous to be away from Good Measure Meals during one 10-day train trip through Canada. But this time, I didn’t gain weight or fall off my diet. How did I manage? Portion control. Plus, I opted for more of what I had eaten with GMM- more fruits, whole grains, and baked and grilled foods.

    The best parts of the program are the food variety (I never had the same meal twice), easy pick-up locations, being informative and affordable, and the GREAT taste. My favorite meal? Ground Turkey Stuffed Bell Peppers. Some other favorites include Tilapia Florentine with Brown Rice and Broccoli, Brunswick Stew with Cornbread, and Turkey Meatloaf with Parsley Potatoes.

    Not only did I lose weight on the program, it taught me portion control. I felt better overall, and even my blood pressure went down. I also felt good about getting involved with the non-profit Open Hand. All the net proceeds from GMM go to support Open Hand, and Open Hand serves more than 6,500 meals a day to people who are home-bound seniors or less fortunate across 17 counties in Georgia (AMAZING)!!!

    My friends and co-workers say I look great, but it’s not just because of the weight loss; it’s also because the meals are so well planned. I am getting all of my daily nutrients that my body needs on a daily basis. Plus the MAIN reason I am a fan is that all of the money raised by GMM goes to Open Hand Atlanta. It’s just AWESOME. Period. 1200 calories a day and I get my breakfast, lunch and dinner. It’s FRESH, not processed and frozen. It’s super healthy and it goes to a good cause. I have never felt better.”

     

    Several months into her Good Measure Meals, Tonya is 20 POUNDS DOWN and continues to lose weight, looking and feeling better every day.

    For updates on Tonya’s health and weight loss journey with Good Measure Meals, follow her on Twitter and Instagram @BeyonceATL.

  • 03Nov

    Today’s post was contributed by Alissa Palladino, RD, LD.

    fall eats fruits header

    Don’t fret the disappearance of Georgia peaches– there are still plenty of delicious fruits to enjoy this fall!

    Pears: High in fiber and vitamin C, many varieties of pears are in season in the fall. For traditional pears, keep them in a paper bag at room temp to ripen, then store in the fridge. Consume when slightly soft for best flavor. For Asian pears, select a fragrant fruit without blemishes or brown spots, and note they are ready to eat when purchased and will not soften like other pears. Store for 1 week at room temp or up to 3 months in the fridge. Pears are delicious sliced with cheese, chopped into salads, baked into desserts, or enjoyed raw.

    Apples: An apple a day may indeed help keep the doctor away! High in fiber, apples contain a phytochemical called quercetin, which has been linked to a range of potential health benefits, including anti-inflammatory and anti-oxidant properties. As fruits go, apples are pretty convenient– they can be kept at room temp or in the fridge, can last for weeks after purchase, and travel well, making them a great on-the-go snack! Pair apple slices with your favorite nut butter or cheese for a perfect afternoon snack; sprinkle with cinnamon, oats, and honey and bake for a healthy dessert reminiscent of apple pie; chop and add to oatmeal, salad or stuffing for a boost of flavor and nutrition. Or just bite into one whole!

    Pomegranates: These gems take a bit of work to extract, but it’s worth it! High in fiber, vitamins C and K, potassium, folate and copper, pomegranate seeds pack a nutritional punch. They are also a rich source of flavonoids, which help protect your heart, boost your memory and prevent diseases such as cancer. For less mess, try cutting the fruit in quarters and placing it in a large bowl of water to remove the seeds. Choose plump, round, heavy fruit and store in a cool, dry area for up to 1 month, or 2 months in the fridge. Juicy and crunchy at the same time, pomegranate seeds are a delicious addition to Greek yogurt or as salad topping. (See below for recipe.)

    Cranberries: A good source of vitamin C and fiber, cranberries are available dried all year long, but can be found – and enjoyed – fresh in the fall! Choose firm cranberries and keep in the fridge for up to 2 months, or freeze for later use. Skip the canned version and make fresh cranberry sauce and enjoy with roast turkey for a Thanksgiving inspired sandwich all season long! (See recipe below.) Add fresh cranberries to your favorite baked apple recipe for a burst of tart flavor and color. Dried cranberries are super versatile – great for making your own trail mix, adding to salads, and in grain salads.

    pomegranatePomegranate Protein Parfait
    Ingredients:
    • ½ cup Pomegranate seeds
    • 1 cup low fat Greek yogurt (plain or vanilla)
    • 2 tbs. dark chocolate chips
    Directions:
    • Extract seeds from pomegranate
    • Layer half the yogurt, half the pomegranate seeds and half the chocolate chips in a tall, clear glass.
    • Repeat layers. Enjoy!

    cranberry sauceHealthy Homemade Cranberry Sauce*
    Ingredients:
    • 3 cups fresh cranberries
    • 1 cup water
    • 1 cinnamon stick (or 1 tsp ground cinnamon)
    • 1 tsp orange zest
    • ½ cup honey, maple syrup or your choice of sweetener
    Directions:
    • Combine cranberries, water, cinnamon, and orange zest in a pot.
    • Add sweetener
    • Cook over medium-high heat until most of the liquid is gone (about 30-45 minutes), stirring more frequently towards the end.
    • Allow to cool and enjoy!

    *Recipe from the gracious pantry