• 10Apr

    Have you been tuning in to our Atlanta and Company segments the last couple of weeks?

    Rachel Stroud, our GMM Registered Dietitian and Community Wellness Rep, has been joining host Rashan Ali to discuss some really important keys to weight-loss success. She will continue this series each week for the next few weeks, so make sure to tune in at 12:30 each Wednesday for some informed discussion (and a special FLASH SALE discount!!).

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    Hopefully you’ve already made the pledge to yourself to Commit to Lean in 2014 and are on your way toward meeting your health goals this year. If you are, you know that the process of re-learning portion control and creating those engrained healthy habits takes a while.

    The complicated part is that so many diets out there make weight loss about less, less, less. Less calories, less food equals MORE WEIGHT LOSS.

    But for real weight loss that lasts, we need to replace the idea of “less” with the concept of balance and of sustainability. Repeat that to yourself: balance and sustainability. Balance and sustainability.

    rachel scary childhood meals

    Energy Balance is the simplest equation we have for achieving weight loss or weight maintenance. Our body takes in energy through food and beverages, and we put energy out through basic survival, activities of daily life, and planned exercise. If we want to lose weight, we have to put out more energy than we’re taking in.

    The calories you personally need each day for basic survival is called your Basil Metabolic Rate. It’s the number of calories your body need to function if you simply laid in bed all day. Those calories are the energy necessary for your heart to pump, your lungs to expand, and your lean muscles to be fueled.

    Now, IF, in the name of quick weight loss, you eat LESS than your body’s Basil Metabolic Rate, your body will enter “Starvation Mode.” Starvation mode changes the way the body processes nutrients so it stores our fat (gasp!) and breaks down muscle for the energy it needs instead.

    Now here’s the real kicker: fueling our muscles with oxygen and energy is a significant part of our metabolic rate, so let’s say your body breaks down muscle to fuel itself during your diet regimen of drastic calorie-cutting. In the process, you’ve lessened the amount of calories your body needs in a day. This means that instead of functioning at your normal (for example) 1700 calories necessary per day, your body has dropped and acclamated to functioning on (for example) 1000 calories per day.

    Now let’s say you go back to consuming the amount of calories you used to at your former Basil Metabolic Rate, or what you used to consider “normal” before severely cutting your calories. At that point it is going to be harder to continue to lose weight and to keep the weight you have lost off, because during the “starvation mode” period you have decreased your metabolism by decreasing your muscle mass.

    Make sense?

    The moral of the story is: the only way to increase your metabolism (so that you can actually burn away that FAT) is to build more muscle. This raises your metabolism and the amount of calories you burn in a day, despite your physical activity. Very low calorie diets shoot down your metabolism and cause you to lose muscle.

    Unless you want to continue cutting away calories and restricting your access to food for the rest of your life, losing weight the healthy and sustainable way means keeping your muscle and your metabolism and burning away your fat with a balance of nutrition and calorie intake that works for your exercise level and Basal Metabolic needs.

    Ever heard a weight loss plan tell you that you need to eat to lose weight? We just did.

    Tune in each week at 12:30 p.m. on Atlanta and Company to hear the discussion continue with Rachel and Rashan about healthy weight loss.

    And if you’re curious about how many calories YOU need per day, fill out your info in the Calorie Calculator tool at the bottom of the homepage of our website, or schedule a Med Gem appointment with one of our dietitians to find out your exact Basal Metabolic Rate!

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  • 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.

  • 16Nov

    As the Georgia weather becomes more and more tolerable into the autumn days, I find myself wanting to spend every moment I can outdoors. As a wellness professional, I am constantly looking for ways to stay fit and have fun, utilizing the resources we have right here in our community. This last weekend, myself and GMM Culinary Dietitian Ashley Ritchie decided that we were in need of some physical activity and fresh air, so we decided to turn our fitness focus to Stone Mountain Park.

    There are so many ways to be active at the park, from hiking up the mountain(a 1.3 mile trek to the top!), completing the sky ropes course(for the adventurous visitor) to biking, running the 5 mile loop around the mountain, or going on a pedal boat ride through the lake. There are even 15 miles of hiking trails throughout the park! That being said, Ashley and I decided that we’d take a scenic trail to the base of the mountain and then make the hike straight up, which starts out at a pretty gradual slope and manages to become incredibly steep near the top! Check out the pics from the hike up!

    On the way back down, we were discussing how amazing it was to see so many active folks climbing up and running around the park. Being in the wellness industry, we were both impressed and excited to see all the activity around us and decided we should make a habit of hiking around the park with friends and family. No sooner than this fleeting thought left our conversation, did we stumble upon two of our favorite coworkers and their wives, making their trek up the massive hill! Great fun seeing friends out being active!

    Fitness fanatics from GMM and Open Hand!

    At the end of the hike we had taken over 9000 steps (thanks to the trusty pedometer I wore to track our trek!) and thoroughly enjoyed the great outdoors! We even stopped at the Farmer’s Market on the way home to scout out some ideas for the next GMM menu cycle! What a great way to spend a Sunday afternoon embracing health and wellness!

    Almost a days worth!

  • 09Nov

     

    More information? Click on the image to see how you can get involved!

    Open Hand, the nonprofit to which all Good Measure Meals™ proceeds go to, seriously has the most creative ways to raise money to support educating and feeding the community.  Currently, we are working on the Empty Bowl Project, which raises awareness about hunger in Atlanta.

     How fun is this….  People interested in participating in this fundraiser get to play or eat!  Seriously! Between Friday, October 1 – Sunday, November 14 those wanting to contribute to the cause simply have to swing by Wired and Fired (994 Virginia Avenue/ 404.885.1024) pick out a bowl ($12) and let their creativity soar!  There are so many glazes to choose from and the purpose is to create a fun and colorful bowl that will then be donated.  All the donated bowls will then be put on display, Wednesday November 17th from 11am to 5 pm at Murphy’s (404.872.0904) in Virginia Highlands. 

    This is where the second round of fun happens.  You can purchase any of the donated bowls and have it filled with a delicious dish from a special bowl menu prepared by Executive chef Tom Harvey for $20!  All proceed benefit Open Hand!

    Can you think of a better way to raise money for a great cause? Get your family or friends together and paint those bowls, or schedule your lunch at Murphy’s on the 17th and enjoy a delicious dish and a new bowl created with love!  So many ways to participate and enjoy philanthropy!

    Check out the pictures below of the GMM/Open Hand Staff painting our very own bowls!  What fun!  You can bet that we’ll be there on the 17th to enjoy Chef Harvey’s soup in the very bowls we decorated!

    We had a blast! What a great way to spend an afternoon!Some of the GMM Staff getting creative for a cause!

    The GMM Staff getting creative for a cause!

  • 21Oct

    With the spotlight shifting to preventative measures in health and wellness, it is no wonder that we are looking to new technology and resources to help us determine exactly what our health status is and set goals that will direct us to our optimal state of well-being.  Yesterday I had the opportunity to unveil one of Good Measure Meals’™ tools on live TV!  Check out Good Measure’s demo of the Tanita SC-331s Body Composition Analyzer on Atlanta & Company! 

    Check out GMM on Atlanta & Company!

    I had a blast on the show and we had a great response from callers looking to understand their measurements and get help setting wellness goals.  Our Tanita Scale is the latest addition to the Tanita Family and increases the amount of information that we are able to provide clients.  The scale uses Bioelectrical Impedance Analysis to accurately read a client’s body composition within a minute’s time.  Each client receives a printout including:

    • Weight
    • Impedance
    • Fat Percentage
    • Fat Mass
    • Fat Free Mass
    • Total Body Water Percentage
    • Total Body Water Mass
    • Muscle Mass
    • Physique Rating
    • Basal Metabolic rate
    • Metabolic Age
    • Bone Mass
    • Visceral fat Rating
    • Body Mass Index

    Our team reviews all of the measurements and assists in setting healthy goals to attain optimal weight, energy intake and state of health.  This tool can be used for individuals up to 600lbs and is portable and can be reserved for use at health fairs, biometric screenings, or other health and wellness events.

    Pricing:  Individuals          $30

                    Group                   $10/person (minimum 10) or  $100/hour or  $500/Day(8 Hours)

    Feel Free to contact me at jparsons@goodmeasuremeals.com if you are interested in getting tested or want us to come to your company’s health fair!

    Do you know what the above measurements mean and why they are important for wellness professionals to gauge your current state of well-being?  Check back in as I go through some of the most important measurements and how you can improve your numbers!

  • 29Sep

    What on earth is corporate wellness?

    I will go ahead and apologize for my “on-camera” skills, but I thought I would share with you all a little about what I do here at Good Measure Meals™.  Check out the video short below on GMM Corporate Wellness.

    Click on the YouTube link to learn more about Corporate Wellness

    Corporate Wellness is one of those vague terms that are thrown around without much knowledge about what it actually comprises.  I figured I could post this week’s blog about Corporate Wellness and what I actually do to help people understand why so much focus is being placed on employee health.  Good Measure Meals™ hired me this past January to develop a Comprehensive Wellness Program that we could implement in the corporate environment.  The thought is that GMM provides nutrition to our community, but so much can be done to expand on wellness through education and program implementation that will motivate and inspire working populations to invest in their health. 

    Think about the amount of time you spend at work.  We’ll average 8 hours, which is ½ of your day that you spend awake, assuming you are getting the recommended amount of sleep.  That means that half of your time Monday –Friday is spent at work, probably sitting at a computer, or performing tasks that have minimal physical activity requirements.  Partner the sedentary workplace environment with a lunch rush that leaves you foregoing a balanced diet and also increasing stress from deadlines and bosses and we have a the elements of a perfect storm.  So why does your company care?  Well, there are many reasons that the modern company takes a vested interest in their employee’s health.  The biggest reason is insurance costs.  About $2.3 trillion is spent annually treating preventable conditions brought on by unhealthy living.  The corporate community has realized that by investing on the front end of wellness, a great deal of money can be saved by preventing chronic diseases.  While saving on insurance costs is reason enough to invest in employee health, employers also noticed that Corporate Wellness Programs we increasing productivity, employee morale, retention, and decreasing absenteeism.  The benefits of preventative measures paid off big, and now most companies large and small and finding ways to implement wellness programs into their workplace culture.

    At GMM, we are all about educating and assisting our community in adopting a healthy lifestyle, so this partnership is quite intuitive.  In the last 9 months, GMM has worked extensively with the corporate community to offer educational Lunch and Learns about Wellness in the Workplace, Nutrition and Behavior Modification, as well as create programming and initiatives to get people on the right track towards optimal health and wellness.  From city employees and teachers to lawyers and consultants, GMM has worked to develop site specific programs that engage and educate employees about investing in their health and seen great results.  An 8-week Biggest Loser competition allowed one municipality to collectively lose over 250 pounds collectively, and a series of lunch and learns at another Atlanta company sparked a companywide initiative to start accruing steps and counting calories.

    Is your company in the need of some health and wellness programing?  Click on the GMM link below to see what all we have to offer and/or email me, Jess Parsons, at jparsons@goodmeasuremeals.com to discuss how we can get your company on board or to invite GMM to your Health, Wellness, & Benefits Fair!

    http://www.goodmeasuremeals.com/products/corporate

    Does your company currently do any wellness programing for their employees?

  • 20Jul

    Get Your Co-workers Active!

    It’s that time of year again!  Get your co-workers active and be a part of the “MOVE”ment!  The KP Corporate Run/Walk exists to promote health, wellness and fitness among Metro Atlanta companies and their employees.  If you don’t have a job, don’t worry!  You can sign up as an individual or with a group of friends!  The event takes place on September 16th, but the best part of signing up is the information and training that are provided to help you achieve your goals.  It’s a 5k event, so whether you walk or run with your friends and coworkers, you will have a blast seeing the city streets filled with the “movers” and shakers!

    Running expert (and U.S. Olympian!) Jeff Galloway has put together an 8-week training program for both walkers and runners, as well as collected a plethora of resources on health and fitness through Kaiser and other community organizations.  You even get a free month of gym membership just to help you train!  As one of the sponsors of the event, Good Measure Meals™ has taken it a step further and put together weekly e-blasts with wellness and nutrition tips, Jeff’s Training Program and weekly wellness challenges.  If you think this might help you and your coworkers prepare for the Run/Walk email me your name, company and captain’s info at jparsons@goodmeasuremeals.com.  We provide the education and support; now all you have to do is invest in your health!

    To find out more about the event, please visit http://www.kpcorporaterunwalk.com/index.html . If you are already signed up or have done the event in the past, let me know!  I love to hear success stories!  If you have any questions about starting a Corporate Wellness Program at work, please contact me at work and I will get you started!  It’s never too late to get started!

    The best part is: The Run/Walk benefits the Braves Foundation and the Atlanta Community Food Bank!  You can get healthy while being socially responsible and supporting the health of others in our community!

  • 27Apr

    Last Sunday Jess Parsons, our Corporate Wellness Representative, and I gave a presentation on Healthy Living with Nutrition and Menu Planning for a group of seniors and their caregivers at First Baptist Church. This presentation was part of a six week workshop called Senior Caregiving: Challenges and Choices. Carolyn Mattingly the CEO of Advantage Senior Care, Inc. & Advantage Home Care Consulting, LLC put together the workshop.

    I spoke and did some demonstrations on menu planning basics – benefits to planning a menu, steps to menu planning, nutrition considerations, portion control and nutrition labeling.

    Jess spoke about Good Measure Meals and how the meals can meet the needs of populations that might have trouble with menu planning and getting that balanced diet on their own.

    We had a lot of fun with it!

    Good Measure Meals offers wellness education for organizations on topics related to nutrition and wellness.

    These programs include-

    Health initiative programs like weight loss, walking programs, fitness challenges, training for 5K/10K

    Corporate Lunch and Learns on topics such as nutrition, physical activity, stress management, goal setting, comprehensive wellness in the workplace

    Healthy Eating Demonstrations

    Health and Wellness Assessments – one on one fitness assessments, Consult with one of our Registered Dietitians, Wellness and Risk Appraisals

    Grocery Store Visits

    On Site Fitness Programming - classes include but are not limited to yoga, Pilates, functional training, bootcamp/conditioning.

    Support Groups

    If you are interested in investing in your health or the health of your company or want more information on the programs that we can offer contact Jess Parsons at jparsons@goodmeasuremeals.com

     

     

  • 19Apr

    This Wednesday, April 21st is a big day for Open Hand. Over 100 restaurants all over the Atlanta area will be donating 20% of your bill to Open Hand!! The fundraiser is called Dining Out for Life. It is Open Hand’s largest annual fundraiser, and helps Open Hand continue to provide freshly prepared, home-delivered meals, nutrition education, coaching and counseling to homebound seniors and individuals who are struggling with chronic, critical or terminal disease in 17 Georgia counties.

    I will be hosting at West Egg Cafe along with Good Measure Meals Corporate Wellness Representative, Jess Parsons. Jess and I had the opportunity to interview Jennifer Johnson, who owns West Egg along with her husband Ben Johnson. Check us out in the video above to get a preview of what this amazing restaurant is all about and also to learn about their new dinner menu.

    Jess and I will be at West Egg Cafe on Howell Mill Road in Midtown from 6pm-10pm. Come out to meet us and eat amazing food – all for a good cause.

    For a list of all the participating restaurants visit – http://diningoutforoh.org

    Thank you for your support.

    I hope to meet you this Wednesday at West Egg Cafe!