• 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!!).

    photo 1

    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!

    photo 7

  • 21Mar

    If you had a chance to watch Atlanta & Company on 11 Alive this morning, you may have seen me talking about adding variety with veggies!

    If you are on Good Measure Meals, consider adding these vegetables for variety or making the recipes on days you don’t eat the meals.  If you are not a Good Measure Meals customer, consider using our meals as a way to introduce yourself to new foods!

    Bon Appetit!

    Arugula with Lemon Vinaigrette

    1 clove garlic, minced

    2-3 Tbsp freshly squeezed lemon juice

    6 Tbsp Extra virgin olive oil

    ¼ tsp salt

    Freshly grated black pepper

    1 package of baby arugula

    Freshly grated parmesan cheese

    Place the first five ingredients in a jar with a lid.  Tighten lid and shake vigorously to mix well.  Place arugula in a large bowl and toss lightly with dressing.  Top with freshly grated parmesan cheese.  Fresh sliced pears make a nice addition as well.

    Roasted Peeled Beets

    1 bunch of beets

    Extra virgin olive oil

    Freshly grated pepper


    Preheat oven to 400 degrees.  Wash beets and cut stems to remove the greens.  Using a vegetable peeler, peel beets then cut into 4-8 cubes, depending on the size of the beets.  Toss with olive oil, salt and pepper.  Spread out in a single layer on a parchment paper-lined baking sheet, and bake for 20-30 minutes, until caramelized and tender.    Be sure to not crowd the beets to allow proper roasting.  Beets can also be roasted whole.  Try this simple recipe as well!

    Sauteed Broccolini

    1 bunch broccolini

    ½ teaspoon salt

    2 tablespoons extra virgin olive oil

    ¼ teaspoon freshly ground black pepper

    Blanch the broccolini in boiling salted water for 2 minutes.  Drain immediately and place in a bowl of ice water.  Heat olive oil on low-medium heat in a saute pan.  Drain the broccolini and add to the pan and saute for 2 minutes.  Add the salt and pepper, and toss well before serving.

    Kale Chips

    1 bag of cut kale

    Olive oil


    Preheat oven to 350 degrees.  Toss kale pieces in olive oil until coated.  Spread out in single layer on parchment paper-lined baking sheet, sprinkle with salt and bake 8-10 minutes until edges are brown and crispy.

    Spaghetti Squash

    Preheat oven to 400 degrees.  Wash outside of squash.  Cut spaghetti squash in half lengthwise with a large knife.  Scrape out the seeds and pulp with a spoon.  Place each half cut-side down in a baking dish with 1-2 Tbsp of water. Bake for about 30 minutes or until knife can easily cut through the squash.  Remove from oven to cool.  Using a fork, shred the strands of spaghetti squash.   Use in place of spaghetti noodles in recipes or serve as a side dish tossed with olive oil, salt and pepper.

  • 10Mar

    The fifth season of Atlanta’s Biggest Loser Contest begins this week! This competition is sponsored by 11 Alive and Atlanta & Company. You can tune in every Wednesday at 11am to Atlanta & Company to get the latest updates on how all the contestants are doing and interviews with Good Measure Meals, Wellstar, Go with Greer Personal Training, and D.R.E.A.M 1122 Personal Training. This season is a little bit different than other seasons because the two teams are made up of couples.  Each couple is assigned a team, either the blue team or the red team. Each team has a trainer. The red team – D.R.E.A.M 1122 Personal Training and the blue team – Go with Greer Personal Training. The trainers will develop workouts for the teams that will help them gain strength and increase endurance. Wellstar will provide a variety of health screenings for each contestant. And Good Meausure Meals will be providing the contestant’s meals!

    We are very excited to be providing the food again for all of the contestants. We were honored to be invited to the kickoff luncheon several weeks ago. Judi Butin, Sales and Media Manager, gave everyone an overview of Good Measure Meals and I was there to calculate the appropriate calorie level for each contestant.

    Check out the pictures from the luncheon…

  • 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!