• 18Sep

    notes from the kitchen

    When it comes to food, sometimes it feels like a choice between what tastes good and what we know is good for us. With Good Measure Meals, you don’t have to sacrifice flavor OR your health goals. Check out these healthy, fresh and still-delicious takes on classic comfort-food favorites, featured in next week’s menu!

    Asian-Inspired Turkey and Chicken Meatloaf, with Wasabi Mashed Potatoes and Edamame Succotash

    Asian Meatloaf_crop_editYour mom’s meatloaf and mashed potatoes, only better! Made with turkey and chicken instead of beef, this meatloaf is lower in fat but still high in protein, moist, and full of flavor! The kick from the wasabi means you won’t miss all the butter and whole milk that typically make mashed potatoes loaded with artery-clogging saturated fat. Even traditional succotash gets a healthy makeover thanks to the addition of edamame, or soybeans, which are full of fiber and a great plant source of complete protein. Eat up!

    Cheese Lasagna with Marinara Sauce served with a side of Zucchini and an Oat Bran Roll with Smart Balance Spread

    Zucchini on the wooden tablePortion control is key to creating a lighter and leaner version of this Italian favorite. Marinara sauce is an excellent source of the carotenoid lycopene, a potent antioxidant that offers protection against many cancers and is actually better absorbed when cooked and consumed with some fat (thanks, cheese!).
    The dinner rolls gets a boost of healthful soluble fiber from oat bran, which can help lower “bad” cholesterol, stabilize blood sugar, and promote regular bowel movements. Rounding out the meal is zucchini—a good source of potassium and vitamin C. High in water and low in calories, it will fill you up without weighing you down.

    Buon appetito!



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

  • 14May

    Good Measure Meals

    This summer Good Measure Meals is partnering with a local fitness expert.  His name is Thomas Murphy, and not only is he the Athletic Director at Colony Square athletic Club, but he is also a NPC Physique and Power Lifting Competitor.  Thomas is working with Good Measure Meals to prepare for his upcoming competitions and control his weight through healthy nutrition.

    We asked Thomas to tell us about his fitness expertise and how Good Measure Meals are helping him achieve his goals.

    Thomas Murphy“My fitness experience is pretty much a little bit of everything. Growing up, my brothers and I were all involved in judo and soccer. I went on to try out ice hockey, basketball, and boxing. I began lifting weights in a high school class and continued on through college and haven’t missed more than 2 week in the gym ever since. My father worked as a physical therapist and I‘ve learned quite a bit from him as well. Recently, I competed in and won the Kennesaw State Iron Owl 3 Weight Lifting Competition for my weight and for overall. This past weekend I placed 9th out of 15th in the NPC Eastern Seaboard Physique Competition. I look forward to placing higher next time in July!small Chicken edamame risotto SS2013 meal

    I am a certified strength and conditioning specialist (CSCS) and have worked as a personal trainer for over 10 years now. My expertise is in improving a person’s body composition and/or improving athletic performance. However, I have become comfortable working with all different types of goals with various limitations. I have enjoyed my new role as Athletic Director of Colony Square Athletic Club as it allows more of an overall coaching role as opposed to just the physical training aspect of fitness.

    Living a healthy lifestyle is something I feel is universally appreciated. I enjoy working in this industry because I am able to help people and in some cases actually save lives. I understand my job allows me to change people in so many ways, and I enjoy being a leader for them to follow. The rewards are endless.

    I am so glad to able to have Good Measure Meals at my place of work. It is such a stress relief to know that I don’t have to worry about getting my meals ready the night before work or to get them prepared in the morning. Good Measure provides healthy, balanced meal plans that taste amazing and very much so gourmet! I look forward to seeing what I get to eat for the day and love the fact that I don’t have to calculate a thing. I know exactly how many calories are being provided and that makes the rest of my meal planning a cinch.”


    Thomas MurphyThomas Murphy, CSCS

    NPC Physique Competitor

    Stimrx fitness model

    Power Lifting Competitor – Bench 405 / Deadlift 565