• 14Nov

    Mindful Eating: Prioritize

    With Thanksgiving around the corner, now is the time to consider what your diet next week might look like. You CAN plan ahead and have a week of healthy nutrition and balanced meals each day. A little thought goes a long way. Contact GMM if you have any questions or need any help prioritizing your diet during the holidays.

    Mindful eating to me means taking the time to making healthy eating a priority.

    It’s not just about being mindful in the moment, but purposefully taking an hour or two each weekend to plan my upcoming week along with what I will eat when.

    When I do this, I eat well and generally feel well about what I’m eating.  The weeks I don’t plan well or grocery shop, I am victim to more mindless eating and grabbing the easiest thing to eat out of sheer convenience or necessity.

    Planning for me is the key to mindful eating.

    - Bethany Smith, RD, CSO, LD, GMM Community Wellness Representative

     

    Bethany, making a healthy vinaigrette for a GMM cooking demonstration.

    Permalink Filed under: In the Kitchen, Nutrition, Uncategorized Tags: , , , , No Comments
  • 31Mar

    How does your brain approach food?

    photo source: http://www.all-about-psychology.com/left-brain-right-brain.html

    Many people approach meals and food differently.  Is your idea of a meal based in reasoning and calculation or flavor and feeling? We discussed this idea in the chef’s training program at The Natural Gourmet Institute for Health and Culinary Arts.

    The left side of the brain is associated with reasoning, analysis, linear thoughts, numbers, science and details. If your approach to food is more left brained, you’ll be more likely to think of these ideas when choosing foods:

    • Calorie content
    • Nutrients
    • Vitamins and minerals
    • Weight and volume of food
    • Nutritional science & theory

    The right side of the brain is associated with creativity, intuition, synthesis (interaction between parts), feelings, form and arts. If your approach to food is more right brained, you’ll be more likely to think of these ideas when choosing foods:

    • Taste
    • Color
    • Texture
    • How the food makes you feel
    • Smell

    This class discussion really intrigued me.

    Dietitians are trained to approach food from the left side of the brain. Diet and food recommendations are based in science, macro and micronutrient values, portion sizes and calories. Chefs are trained from the right side of the brain, learning to prepare food that is flavorful, visually appealing and artful.

    Where do these two styles meet? In the middle!  As with many things, balance is best. I can see great advantages in approaching food from both sides of the brain. My favorite meals are ones that bring pleasure and joy (from the right side of my brain) and are filled with vitamins, minerals and nutrients (from the left side of my brain) that will nourish my body.

    Does your approach to food lean more to the right of left side of your brain? How can we bring balance?

    Permalink Filed under: In the Kitchen Tags: , , , , , No Comments
  • 19Nov

    Power Up With Breakfast, Good Measure Style!

    Breakfast is an essential component of a balanced diet, and not only provides your body with the energy that you need to function throughout the morning, but also assists with weight management by jump starting your metabolism!  I will admit that I have always been a breakfast eater, but until I started on my Good Measure Meals™- I usually resorted to a grab and go item or a bowl of cereal if I had the time.  I knew that I should be eating a more nutrient dense morning meal, but who has the time to whip up and perfectly balance breakfast?

    I have GMM to thank for my new morning routine, that still manages to keep my mornings quick (I really do enjoy hitting the snooze button in the A.M.!) and provides me with the protein and energy to make it through the day!  In honor of breakfast, I wanted to write a quick blog post about one of my favorite breakfast entrees, the Pumpkin Oatmeal Breakfast Bar with Cranberries and Walnuts!  We all love the taste, but in GMM fashion, there is a lot of great nutrition that goes into the recipe, so I thought I would break down some of the ingredients for everyone, to show you why our culinary staff includes certain items in our menu!  Here it goes…

    Pumpkin: A naturally low fat and low calorie food, pumpkin is packed with disease fighting nutrients like alpha and beta-carotene, fiber, vitamins C & E, potassium and magnesium. The carotenes are converted into vitamin A once eaten and promote healthy vision immune response.  There is also evidence that pumpkin helps reverse skin damage caused by the sun and acts as an anti-inflammatory.  The Carotenoid properties of pumpkin also boost immunity and lessen the risk of heart disease!

    Oats: A great source of soluble fiber, oats have been proven to help lower “bad” cholesterol (LDL), boost “good” cholesterol(HDL), maintain a healthy circulatory system, and help prevent heart attacks!  Not only do they provide these heart healthy benefits, they are also jam packed with a wide range of vitamins and minerals including vitamins B and E, magnesium, iron and calcium!  They are also low on the glycemic index, so for folks managing insulin resistance, oats are a great addition to the diet!

    Cranberries: They may be small, but this tiny fruit is a powerhouse for health!  Cranberries are high in soluble fiber and protect against heart disease.  Because of their quinic acid content, they are one of the best treatments for urinary tract infections and help prevent digestive disorders and stomach ulcers

    Walnuts: Nuts are notorious for their high fat content, but walnuts are much richer in polyunsaturated fats than monounsaturated fats, boasting an unusually high content of omega-3 fatty acid.  This makeup proves walnuts to be helpful in the prevention of heart disease, cancers, arthritis, skin problems and disorders of the nervous system.  There’s more too!  Walnuts have been should to lower “bad” cholesterol and blood pressure, while increasing the elasticity of the arteries!

    Cinnamon: Did you know that cinnamon has an anticoagulant compound (cinnamaldehyde) that can help protect against strokes?  It is also an anti-inflammatory, shown to relieve symptoms of arthritis and asthma…hard to believe, right?  The benefits don’t stop there though, cinnamon also functions as a digestive aid- relieving bloating and flatulence, and reducing heartburn… maybe that’s why it is so abundant in the holiday feasts!

    Now that you know some of the health benefits of this morning treat, get excited about Monday morning, because your GMM breakfast kicks off the week with our very own Pumpkin Oatmeal Breakfast Bar goodness!

    What’s your favorite Good Measure Meal™ Breakfast?

    Permalink Filed under: In the Kitchen, Nutrition Tags: , , , , , , , , , , , , , , , , No Comments
  • 01Jul

    Our “State” of Health…Make A Difference!

    Being in health and wellness, I am often forwarded articles from friends and family about new studies, diets, exercises, etc. that pertain to our communities well-being.  The majority of the forwards are tagged with, “Is this true?” or “What is your opinion on their recommendations?”  I understand that the vast majority of the population is either oblivious to the health epidemics surrounding our culture or oversaturated with links and conflicted messages about the ways to get fit fast or the magic bullet to solve all health issues.  It really is confusing to seek out what messages are important and what action steps to take to obtain optimal health.

    A friend sent me an excerpt from the Atlanta Business Chronicle this morning that sparked the idea to write this blog.  I included the original report from the Trust for America’s Health below for you to check out the findings:

    http://healthyamericans.org/reports/obesity2010/

    From “F as in Fat: How Obesity Threatens America’s Future”

    Basically the article summarizes the findings from a recent report titled: “F as in Fat: How Obesity Threatens America’s Future.”  The alarming statistic that provoked my reflection on health was that Georgia ranked 17th in obesity out of the 50 states and the District of Columbia.  More alarming was that 28.1 percent of Georgia’s population was categorized as obese; not just overweight, but obese.  It’s not a wonder that insurance rates are skyrocketing and chronic disease is sweeping the nation, when a vast majority of health risks are linked directly to obesity.  Another distressing statistic was that 21.3 percent of Georgia youth is categorized as obese, ranking it 2nd in the most childhood obesity.   The south harbors the majority of the leading states in obesity, and upon reflection there isn’t much wonder as to why.  The southern culture uses food as a symbol of pride and love. Soul food and southern cooking are infamous for the use of butter, gravy, and other sources of flavor that incorporate bacon fat and cream.  While I am the first to admit that southern style green beans and fried green tomatoes are among my favorites, there is a certain amount of reflection that eating these comfort foods leads me to. 

    On top of the southern flavors is the lack of physical activity.  If you step out around noon today, it’s easy to understand why taking a seat in an air conditioned room is more favorable than a mile jog outside, but at what cost.  What do we sacrifice for comfort?  Honestly, it is years off of our lives.  I know it sounds a bit dramatic, but looking at the big picture we see that all the little choices we make not only impact ourselves, but the people that surround us, our communities, our nation.  What are we doing to reverse the trend of obesity in America?  What role does each of us play?

    This is my challenge to you.  Think about your actions.  Are they healthy?  Do you impact the choices of others?  When you cook, do you look for healthy alternatives?  When eating out, do you opt for a healthier side or ask to go light on the mayo?  Do you make a habit of exercise and encourage others to participate with you?  Each of us can have a positive impact on our communities, even if it is simply making an example of yourself.  People notice when you becoming health conscious, they are more apt to become aware of their own health states.  I know when I see runners/walkers/cyclist out exercising on my way home  I am much more likely to be active when I park the car.  When my coworkers bring in their new healthy recipes, we start brainstorming on how we could incorporate even more healthy options into our diets.  Set the stage to make a difference, not only because it will prolong your life, but because you might just light that fire for someone else.  It takes a revolution to change a culture, but the even the smallest effort can get the ball rolling! 

    Please feel free to share ways in which you encourage others to be healthy!  Do you go on a walk through your neighborhood after dinner or organize a healthy potluck/recipe share for your co-workers?  Do you bring your GMM meals into the office to show others what a balanced meal looks like?  I would love to get ideas on how our readers/customers are sharing their passion for health and wellness!

    Permalink Filed under: Corporate Wellness, In the Community, Nutrition, Uncategorized Tags: , , , , , , No Comments
  • 04Jun

    Get Your 10,000 Steps!

    It’s the 4th day of the Challenge and I am right on track!  I have dropped one pound and seen a difference mostly in my energy level!  It is funny how making healthy changes positively influence other aspects of your life!

    So I found my pedometer this morning which sparked the idea for this blog entry.  A pedometer is the fancy term for a step counter.  It clips onto your waistband and counts the number of steps a person takes by detecting the motion of the hips.  The more pricy versions will even record the distance your walked (number of steps x step length) and measure calories burned.  There are many versions of pedometers out there and honestly, there is a difference in quality.  While any pedometer will work as a motivator, not all are accurate.  If you purchase a pedometer, do a test first and count out 100 steps and see what it records.  The best pedometers will be within ± 5% error.

    We obviously use pedometers to count our steps, but what number are we trying to achieve? The US Surgeon General recommends that a daily target of 10,000 steps, as this is the necessary amount to maintain an active and healthy lifestyle.  For an adult this is equivalent to about 5 miles, but obviously children should accrue more steps per day.

    So I will be wearing my pedometer each day and making sure that I am reaching the 10,000 step mark.  I figure if make small daily goals, they will make my big goal of 13 pounds much easier to achieve!  On the nutrition front, I am sticking with my 1200 calorie plan from Good Measure Meals(Delicious Golden Harvest Whole Grain Pineapple & Carrot Breakfast Bread this morning! mmm).  Between my planned nutritional intake and increased physical activity, I am making positive “strides” in the right direction.  My apologies, I just had to throw in the cheesy play on words!

    So grab your walking shoes, your Good Measure Meals, and a pedometer and let’s get this challenge moving!

    Permalink Filed under: Corporate Wellness Tags: , , , , , , , , No Comments
  • 14Apr

    A Closer Look at Pad Thai

    Pad Thai is one of Thailand’s national dishes. It is made with a combination of rice noodles, scrambled eggs, green onion, soy sauce, mung bean sprouts, cilantro, and garlic. Pictured in the slideshow below are some of the steps and ingredients used to make Good Measure Meals vegetarian version of this recipe. The final plating of the meal includes the Pad Thai noodles topped with baby corn ears, cubes of roasted tofu and an Asian peanut sauce. We also serve it with a side of stir fried Basil Sugar Snap Peas.

    First our chef, Kim, weights and measures out all of the ingredients for the recipe. This is an important step because I have carefully balanced the nutrition content for all of the recipes to ensure that they fit within our nutritional targets. Then production begins. Check out the slideshow to get an idea of how this recipe is prepared.

    The non-vegetarian version is a new recipe for the spring summer menu. It is made in a similar way as the vegetarian version, but topped with shrimp instead of tofu.

    This recipe is loaded with healthy ingredients that pack A LOT of flavor when they are all combined. Rice noodles have zero grams of fat and 2 grams of fiber/2oz serving. Scrambled eggs add protein to the dish and are also a good source of Choline, a vitamin that keeps your cell membranes working properly, allows your nerves to communicate with your muscles and reduces chronic inflammation. Onions and garlic are members of the Allium family, and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. In addition, onions are very rich in chromium, a trace mineral that helps cells respond to insulin, plus vitamin C, and numerous flavonoids, most notably, quercitin.

    Do you like Good Measure Meal’s version of Pad Thai? Let us know what you think by posting a comment on the blog.

    Permalink Filed under: In the Kitchen Tags: , , , , , , , , , , , , 3 Comments
  • 19Feb

    Nutrition Balancing Act

    We take nutrition very seriously here at Good Measure Meals. The meals adhere to nutrition guidelines encouraged by important health associations including the American Diabetes Association, American Dietetic Association, American Heart Association and American Cancer Society.

    Balancing the nutritionals for each meal is a lengthy process. I enter each ingredient, recipe and meal into a very sophisticated nutrition analysis program. During this process, I spend the majority of time balancing each individual meal (ie breakfast) – adjusting portion sizes to hit the nutritional targets. I take a close look at carbohydrates, ensuring that they are consistent from meal to meal. I also look at the nutrition for the whole day (Breakfast, Lunch and Dinner all together) and the whole week to make sure everything is in line with the nutrition targets.

    Our chefs weigh and measure every ingredient during the cooking process.

    Each portion is weighed using scales.

    Paying close attention to the nutritional analysis ensures that the meals are effective for individuals who want to lose weight or are managing diabetes or working to lower their blood pressure or cholesterol.

    Nutrition facts are printed on the outside of each container, as well.

    Do you look at the nutrition facts on the meals? Do you use them to help reach your goals or to track calories and carbohydrates? Let me know by leaving a comment.

    Cheers to good health!

    Permalink Filed under: In the Kitchen, Nutrition Tags: , , , , , , , , , , , , 6 Comments
  • 04Feb

    If at First you don’t Succeed… Try, Try and Try Again!

    A friend of mine was reading through some of my current blog posts. He said, “This is really cool, but it looks like all your new recipes are coming out perfectly. Don’t you ever have any failures?” I realized I may not be portraying the whole picture and I did agree that all my posts do have a certain trend going lately. I also couldn’t stop thinking about my most recent recipe failure!

    Yes it’s true – my recipe ideas don’t always work out how I hope. Right now I’m focusing on the new Vegetarian menu.

    The recipe in review: Provencal Vegetable Tart with Zucchini, Mushrooms, Tomato and Parmesan Cheese. It is a new dinner “center of the plate”.

    I must have been feeling extra creative and experimental when I made this the first time. I wanted to try tofu to replace the eggs that would typically be used in a vegetable tart. I got this idea from a vegan cookbook (although I still wanted to incorporate some cheese). First, I sautéed the vegetables. I always try to think about the colors when choosing ingredients. Eating different colors of vegetables increases the variety of nutrients and antioxidants.

    The veggies go into the tart crust and are topped with parmesan cheese. This is where the tofu comes in….

    I blended the tofu with a few other ingredients (all for extra flavor) and poured it over the veggies. Baked it and whala!

    The tofu didn’t do exactly what I wanted. The flavor was OKAY – but not good by any means. My taste testers all said – This could use some work! They all agreed that the tofu was not appealing.

    I redid the whole thing. Got rid of the tofu and used the traditional ingredients for a tart.

    Much better!! This one got rave reviews.

    Are any of you currently getting the vegetarian meals?? How do you like the current vegetarian menu?? Please leave your feedback!

    Permalink Filed under: In the Kitchen Tags: , , , , , , , , , , , 1 Comment
  • 18Jan

    Brand New Menu Items Coming Soon!

    I’ve been doing a lot of recipe testing this week. I’m working on the next spring, summer menu. It will launch at the end of March. Here is a preview of two new dinners.

    Thai Mango Curry with Grilled Chicken over Brown Basmati Rice. This recipe was developed by one of our runner up winners, Benjamin Sessions, in our first annual recipe contest. Thank you Benjamin for this awesome recipe idea!

    This is the vegetarian version (below) – made with sesame tofu.

    Both will be served with stir fried vegetables.

    AND

    Chicken Piccata Pasta with a Lemony White Wine and Caper Sauce over Spinach Fettuccine Noodles.

    The vegetarian version is similar but the chicken is replaced with a Cashew and Chickpea Patty.

    These will be served with a sauteed vegetable blend.

    Both of these recipes were evaluated by Good Measure Meals and Open Hand staff. I made minor tweaks to both recipes and retested them until I got the right flavor and everyone approved them.

    Please let me know what you think. Are you excited for these new additions?

    It is not too late to let me know what you want to see in the new menu. I will dedicate a meal to you. Just let me know what you want!

    Permalink Filed under: In the Kitchen Tags: , , , , , , , No Comments