• 12Mar

    A Grand Excuse for Green

    Contributed by GMM’s Registered Dietitian, Rachel Stroud

     

    The history of St. Patrick’s Day has been long lost on us. No longer do we spend the day recognizing Saint Patrick’s contribution of Christianity to Ireland, or observing the richness of native Irish culture.  Instead St. Patrick’s Day has become the grand excuse to wear green (and pinch those who failed to check the date), make green cupcakes, and drink “Irish” drink in an attempt to feel connected to a commercialized version of Irish Heritage.

    But whether our celebration of St. Patrick’s Day is authentic to the origin of the day or not, it provides us with a reason to celebrate—a reason to gather with friends, cook new recipes, drink new  drinks, and connect for a day.  In my opinion, no matter what the occasion is, gathering together is always a positive thing.

    As a dietitian and a foodie, I am a strong believer in the fact that every chance to attempt a new recipe should be taken, and that if it’s green – you have a 70% chance that it’s moderately healthy (the other 30% contains a large amount of food coloring).  If you’re at all like me, and are looking for creative ways to fold green into your St. Patrick’s Day recipes and celebration, see my 3 latest Green Food Ideas below to get your creative juices flowing:

    3 Recipes to Get More Green (that do not include food coloring):

    Pesto – Most of us get stuck on the fact that pesto must include basil, olive oil, lemon juice, nuts, and parmesan…I am here to tell you that there ARE other options, and they couldn’t be simpler.  Take out the basil and substitute in ANYTHING green.  Cilantro, Broccoli, Arugula, Peas, Parsley, Mint…feel free to get creative.  Use as dippings for your Irish Soda bread, or drizzle on top of corned beef and cabbage for a little spin on the traditional.
    Grown-Up Grilled Cheese – My life changed the day someone suggested I put pickles on top of Grilled Cheese.  Disclaimer: I’m not even a big pickle fan.  I saw the suggestion as adulterating something simple and delicious and wanted nothing to do with it for the first 5 times it was suggested.  And then…the 6th time came.  They’re glorious. Some dill pickle slices on top of a classic grilled cheese sandwich are the perfect addition to your St Patrick’s Day dinner or appetizer spread.  Consider cutting them into small squares and placing a pickle round on top with a toothpick through the center.
    Roasty Toasty Broccoli – Calling all vegetable haters! Would you eat broccoli if it crunched like a pastry and was as sweet as fruit?  Broccoli has natural sugars in it that come out and caramelize when exposed to high temperatures and a little extra help.  Cut broccoli into spears, toss in olive oil, sprinkle with a dash of salt, and a pinch of sugar.  Roast in a 400 degree oven for 10-12 minutes or until the tips are brown and crisp, and then I dare you to refrain from eating them off the pan.

    Permalink Filed under: In the Kitchen, Nutrition Tags: , , , , , , , 1 Comment
  • 26Feb

    “How Do I Love Thee, Let Me Count the Ways”

    Contributed by GMM Community Health Dietitian Laura Delfausse MS, RD, LD

     

    It is February, and whether you chose to participate in Valentine’s Day or not, there is no escaping the topic love and romance. Therefore, I thought an appropriate theme to discuss this month is relationships. Not the ones with your spouses or significant others, but the ones with your food.

    A good relationship is measured by an appropriate balance of give and take. What does this have to do with food you may ask? What can I give my food? The answer – respect. Respect your food for what it is and the awesome potential it has to heal and protect not only your body, but also your soul. If you respect your food it will repay you in more ways than you can measure. And much like the
    relationships in our personal lives, a healthy relationship with food takes constant work. Therefore, it is important to lay some groundwork, so that you will always know where the two of you stand. Here are 2 simple questions you can ask your food before digging in:

    1) Where is the love? One of the first things I ask myself before buying food is how much love was put into this item? If I don’t feel like it was appropriately nurtured, then for me that is a deal breaker.

    What do I mean by this? This answer is very personal, based on my own needs and ideals. Therefore, you are the only one who can answer to this question. Some of you may want to
    know if it was made in a factory or by hand. Others need to know the company’s motivation behind producing a particular product. And let’s be honest about his one, everyone needs to make money to survive. However, some go about the process more thoughtfully than others and, thus, put more love into their brand.

    The drive behind what we do at Good Measure Meals is you and it’s our community, which 100% of our proceeds support. We believe in health and wellness, and we’re implementing our beliefs through healthy meal plans and through support systems, because health and wellness extends beyond just the food you eat. Health and wellness is a lifestyle.

    Do your research and make sure the companies you patronize deserve you. Know where your food is coming from; research a company’s charitable pursuits and business model; take the time get to know your food. Don’t waste your time with superficial relationships, because you deserve more!

    2) Is this worth my time? In other words, what does your food bring to the table? Is it loaded with trans fats and empty calories, but “who cares because it tastes really good?” Or is it bland and unsatisfying, but really helping to keep those extra pounds away? Well here at Good Measure Meals, believe there is no justification for either scenario. The only meal worthy of your time includes
    both health and happiness. Without this balance, you are doomed to an unhealthy relationship with food.

    So, force yourself outside of your comfort zone once in a while. Don’t settle. Build your relationship with food on trust and mutual understanding, and you will be reap the rewards for many, many years to come. You will be amazed at what you will discover!

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  • 22Oct

    What is Food Day?

    Happy almost-Food Day, everyone! That’s right, Food Day 2012 falls on Wednesday, October 24th this year – a mere three days from now – and we’re gearing up around GMM headquarters for a big party.

     

    But hold up a second. Food Day? Food Day? Like we really need to throw a party for the culprit behind America’s huge obesity crisis?

    Yep, we do, and here’s why:

     

    1. Real food is never the culprit. Think of real food as just that – “real.” Natural ingredients like unprocessed fruits and vegetables, whole grains (instead of processed grains), natural sweeteners (instead of refined or artificial sugars), and locally/humanely raised and slaughtered meats.

    Eating “real food” strips away all chance for encountering the preservatives and additives for prolonged shelf life, all of the hard-to-pronounce ingredients that trail down so many nutrition labels in our supermarkets. “Real food” hearkens back to the kind of food and cooking that our great-great grandparents probably knew. Imagine loaves of bread with just four ingredients! Imagine vegetables plucked and washed right around the corner before you pick them up to purchase! Imagine milk and yogurt made in dairies with your same zip code and not shipped across multiple states or over-sweetened and over-pasteurized to disguise their true, full flavors.

    No, real food isn’t the culprit behind obesity. There are many culprits, and one of them is the quick, mindless consumption of highly processed foods. Eating “real food” forces us to look at our food labels and find out what actual ingredients we’re putting into our bodies. It prompts us to seek out the places in our neighborhoods we can purchase the most freshly made products – breads, cheeses, juices, vegetables, fruits, dairy – and take notice of our seasonal farmers markets. Consuming “real food” implies valuing the quality and source of what we eat.

    GMM's Customer Service Manager loves beets!

    2. Food Day is more than a celebration of just food. As stated on the National Food Day website (yes, there is such a thing!), “Food Day is a nationwide celebration and a movement toward more healthy, affordable and sustainable food….Food Day takes place annually on October 24 to address issues as varied as health and nutrition, hunger, agricultural policy, animal welfare, and farm worker justice. The ultimate goal of Food Day is to strengthen and unify the food movement in order to improve our nation’s food policies.”

    Celebrating Food Day helps lift all of our eyes out of the ruts of our daily dietary routines and take a glance at this country’s food systems and their direct effects on our lives.

    Now, to be fair, our prosperous country is uniquely blessed with systems of food production that stock our supermarket shelves with overflowing abundance. Food Day doesn’t necessitate a moral stance on how we receive our food, but perhaps it will urge us to ponder how these systems affect the farmers, animals, products, and people involved. Perhaps it will prompt us to investigate the Slow Food Movement, our area farms, and what it means to eat seasonally, locally, and organically. Hopefully so.

    Harmony shops at the farmers markets for her real foods!

     

    So what are we doing at Good Measure Meals? Something very basic, but also quite Food Day appropriate: We’re throwing a big Food Day potluck lunch for with our staff! Every meal contribution must feature at least one local ingredient, and judging by last year’s potluck, we’re in for some creative and delicious eating!

    The picnic table spread from GMM's Food Day 2011 potluck party.

    Permalink Filed under: In the Community, In the Kitchen, Nutrition Tags: , , , , , , , 1 Comment
  • 29Dec

    A New You in the New Year!

    As we head into the new year, many of us strive to make resolutions in an effort to treat our mind and bodies right.  Unfortunately, after the initial push to live the healthy life, many of us fall victim to the mid-January slouch, when we realize that the weather outside is still frightful and our motivation has started to dwindle; until alas, we are back to our old habits.  How do we avoid this seemingly inevitable trend?  I am so glad you asked! J

    The first step is to develop accountability.  It seems so easy and intuitive, yet many people never think to create a system that keeps them in check.  Whether it’s teaming up with someone in the office to discuss your goals or simply writing down your resolutions and revisiting them daily, it is important that you make a conscious effort to keep your resolutions top of mind and .  One tool I have developed for clients is a self-contract for goals.  When coming up with your New Year’s Resolutions (or Goals) you really need to write them down, using the SMART formula.

    Make sure that your goals have the following characteristics:

    S: Are the Specific? While I can easily say that I would like to eat better this new year, it is hard to determine what that really means on a daily basis and if I am really achieving that goal.  Instead, make goals as specific as possible, such as: Eat 3-4 Fruits and Vegetables a day and cut down on sweets to 1 dessert per week.  When our goals are clear and specific it is much easier for our brains to know how to be successful!

    M: Are they Measurable?  Quantify your goals!  You don’t just want to lose weight, you want to lose 10 pounds or fit into a size 8.  By having numbers you can measure progress which helps facilitate motivation and long term success.

    A: Are they Attainable? While goals are a great way to spark change, setting goals that are unattainable are self-sabotaging and often lead to relapses or negative behaviors.  Keep in mind when setting goals that they should be achievable.  Increasing my cardio fitness to the level of Lance Armstrong is highly unlikely, so why set myself up for failure.  Instead set a goal like completing so many minutes of cardio per week in order to increase cardio fitness.  Much easier to track and I’ll still be striving for the same result.

    R: Are they Realistic? Remember that we are human, and the occasional slip is not something to fret about.  When setting goals, avoid using terms like NEVER, EVERY or ALWAYS.  These phrases are not realistic since life is unpredictable, and is it best to remain flexible.  Saying that you will hit the gym every day is great in theory, but what if you get sick, injured or have a social obligation.  The goal is health and you may need to take a day off. Then you skip and the guilt sets in.  Setting realistic goals allows us to maintain flexibility and stay focused on what really matters.

    T: Are they Time-Oriented? Always have an end date.  This allows us to track progress and avoid procrastination.  We all like a healthy dose of competition and it a great kick start to achieve any goal as we see that date approaching.  Remember it takes 4 weeks to make a habit and 8 weeks to see a change, so give yourself enough time to see success, but avoid a long term date that hinders motivation to keep the changes going.

    Once you have your goals set, make the commitment to change by signing a contract to yourself.  Feel free to print off the goal setting worksheet and contract below to help get the results you were looking for.  It’s a New Year, so here’s to the New You!

    Use this tool to help create your goals for the coming year!

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  • 30Nov

    Healthy Holiday Habits

    The holiday season is notorious for temptation…From second helpings of holiday dinners to endless cookie baskets in the office break room, most of us find the pounds packing on from late November through the end of the year.  While I never advise anyone to miss out on the richness of flavor during the holiday months (Pumpkin Pie is a staple in my holiday diet), we do need to find balance. Remember, we can enjoy seasonal treats by burning those calories off in fun and festive ways!

    Calories Consumed Vs. Calories Burned

    Apple Pie (1 slice = 300 calories) –> Putting up/decorating the Christmas Tree (151 cal/hour)

    Egg Nog (1/2 cup = 180 calories) –> 1 hour of cooking (180 calories)

    Candy Cane (45 calories) –> 15 minutes of cleaning up (62 calories)

    Honeybaked Ham (1 slice=209 calories) –> 35 minutes of stacking firewood (206 calories)

    Hot Chocolate with Whip Cream (12 oz = 250 calories) –> 1 hour of shopping for presents (249 calories)

    Sweet Potato Soufflé (121g = 511 calories) –> Shoveling snow off the drive and sidewalks (700 cal/hr)

    Roasted Chestnuts (100g = 220 calories) –> 30 minutes of sledding (242 calories)

    Gingerbread Man (1 cookie = 76 Calories) –> Wrap presents for 1 hour (99 calories)

    *calories estimated for a 145lb. woman.  Increases of weight will increase the calories burned.

    In the end it is all about balance and knowing that you can enjoy the holidays to the fullest if you remember to also get a little activity in there.  So next time you reach for that second slice of pie, follow the sweet treat with a family outing to the skating rink and maximize the holiday fun!

    Permalink Filed under: In the Community, In the Kitchen Tags: , , , , , , , , , , , , , , 1 Comment
  • 02Nov

    What to do with those Pumpkin Seeds?

    Halloween is over and many of you are left with Jack-o-lanterns and a pile of dried pumpkin seeds that you were planning on doing something with, but just haven’t gotten around to yet… am I right?

     As my favorite seasonal food, pumpkin makes its way into many of my holiday recipes and while most people would probably guess that this means pumpkin breads, pies and cookies- there are also many healthy ways to use this amazing food. Today I want to focus on pumpkin seeds. Many of you might have noticed that new GMM menu found a use for pumpkin seeds in one of our new Dinner Selections: Northern Italian Raviolis of Sage Pasta stuffed with Butternut Squash topped with Genoa Style Tomato Sauce. Fresh Spinach Salad with Carrots, Pumpkin Seeds and Multigrain Croutons with Balsamic Vinaigrette. Sound delicious? It is and also a great way to incorporate the nutrient packed pumpkin seed into a balanced meal! Great work Ashley!

    Pumpkin seeds are not edible when raw, but with a little olive oil and 20 minutes in the oven on low heat, you have a tasty and oh so healthy snack. The seeds are extremely high in both zinc and iron, both minerals needed in our daily diets. Zinc is an antioxidant mineral, which not only boosts the immune system, but also protects against prostate enlargement and cancer in the male population. Iron improves energy levels and is vital for healthy blood cells. Foods that contain high amounts of these minerals are particularly important for vegetarians, but also very beneficial to meat eaters, as the seeds also contain sterols, which help remove “bad” cholesterol, lowering LDL. As if these benefits weren’t enough to entice you to add pumpkin seeds into your diet, they also contain some Omega-3 fats (the healthy fat!), vitamin E, folate, and magnesium that can maintain heart health!

     Tips for Using Pumpkin Seeds: Always chew the seeds well to ensure maximum absorption of nutrients and think about adding seeds to salads, yogurt, muesli or cereal. You can also consider grounding the seeds and adding it to veggie, nut or bean burgers to increase your iron!

    How do you use pumpkin seeds?

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  • 25Oct

    Know Your Numbers! Fat vs Fat Free Mass…

    When analyzing your body composition there are two numbers that we pay most attention to: Body Fat & and Fat Free Mass.  I figured that for you to gain a better understanding of why these numbers are so important, I should take a few moments to explain what each one is and how we can strive to improve them!

    Body Fat Percentage:

    This is the percentage of your body that is comprised of fat.  Because fat plays an important role in daily body functions, you need a certain amount of fat in order to live to your fullest.  Fat is responsible for cushioning joints, protecting organs, regulating body temperature and storing vitamins.  While you need a certain amount of fat, too much fat has adverse effects on the body and is associated with health risks such as diabetes, hypertension, heart disease, thyroid disorder, arthritis, sleep apnea, and many more.  A healthy/desirable Body Fat % range based on your particular age and gender is located on the scale below:

    Are you in the healthy range?

     

    Fat Free Mass:

    This is your fat free mass, which is basically everything that is not fat: muscle, water, bone, connective tissue, etc.  By increasing this mass you lower your body fat percentage, so look to improve this number by gaining muscle mass or improving bone strength(through impact exercises).

    Ultimately, our goal is to have the optimal amount of body fat for maximal efficiency.  We lower our health risks by staying in the healthy range, so eating healthy foods low in trans fats and saturated fats partnered with regular exercise are an essential part of your health plan.  You can also increase your Fat Free Mass by engaging your muscles in regular resistance training.  The more muscle your body has, the more efficiently it burns calories, so you lower body fat % from two angles!

     How are you working towards the healthy body fat range?  Please share some of the things you do to stay lean and healthy!

    Want to know your numbers?  Email me at jparsons@goodmeasuremeals.com to set up your Body Comp Analysis!

    Permalink Filed under: Corporate Wellness Tags: , , , , , , , , , , 4 Comments
  • 29Sep

    What on Earth is Corporate Wellness?

    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?

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  • 27Jul

    The More You Know…

     

    The internet can be a powerful tool when researching resources and information regarding health and wellness topics (or anything for that matter!).  While I am a big fan of the ease and efficiency that web searches provide, there are still some major caveats and instances when you cannot take information at face value.  After sifting through some health and wellness articles on the web today,  I realized that there might be a need for some of our clients and readers to access legit resources on nutrition that they can share with their families, friends, and co-workers.

    At Good Measure Meals, we strive to meet the science-based nutrition guidelines set forth by several key organizations.  These guidelines allow us to create meal plans for those not only looking to lose or manage weight or time, but also those needing assistance in managing a chronic disease.  The goal is to create a balanced menu that promotes health.  These organizations not only set the guidelines, but also provide tons of great resources which I am linking you to below!

    Check out the American Dietetic Association Website

    The American Dietetic Association has a wealth of knowledge on their website.  My favorites are their 1 page pdf’s on smart snacking, reading food labels, and eating right for a healthy weight.  If you are looking for concise info, these docs are easy to read and great to hand out to others who would benefit from the information!  http://www.eatright.org/Public/content.aspx?id=206

    The American Diabetes Association has a lot of tools to use!

    The American Diabetes Association has a great section on Food and Fitness with great ideas on recipes and exercise for folks dealing with type 1 and 2 diabetes.  There is also an entire section dedicated to healthy weight loss with great tips on goal setting,  motivation, food and potion size and diabetes management.  If you are looking to shed some pounds, this is definitely a site that provides some tools to assist you in your pursuit!  http://www.diabetes.org/food-and-fitness/fitness/weight-loss/

    Another great organization to turn to when looking for information on health and wellness is the American Heart Association (www.heart.org). This site provides all sorts of information on how to keep your ticker kicking!  From Stress Management and nutrition to smoking cessation and physical activity, the AHA gives all sorts of advice on how to improve your quality and duration of life.

    Another site to visit is http://everydaychoices.org which is a collaborative effort of the ADA, AHA, and the American Cancer Society to encourage the prevention and early detection of disease and cancer.  The site helps guide you to what tests you should be taking to monitor your health.  It only takes a minute and is completely worth the time!

    There are many valid and reliable resources available on the web, but always check to see where the information is coming from.  Are there citations or links to citation.  It is a trustworthy website/organization.  If you come across information that you are unsure about, you should ask a health expert!  There are no stupid questions and those of us in the industry welcome and encourage discussion of health issues!  Please let me know if you found these resources helpful!

    In Health,

    Jess

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  • 07Jun

    Eating Farm Fresh Food

    If you’re looking for healthy and delicious foods to supplement your Good Measure meals – extra snacks, food for entertaining friends and family or for any reason at all - consider buying produce grown right here in Georgia. You don’t have to go to a farm to find fresh fruits and vegetables, though—local farmers bring their colorful, fresh-picked crops to farmers markets throughout the metro area. 

    In the summertime, I think of farmers markets as relaxing and inspiring places—people taking their time, strolling around, looking at the huge variety of vegetables and flowers.  I love to cook, but it’s easy to fall into a rut, and I’ve realized that shopping locally gives me a chance to try new foods at their best.  Just the other day, I bought some kohlrabi and a couple bunches of rainbow chard and turned them into a curry with the help of a recipe from the Internet.  And last year, I discovered that I actually really love beets—as long as I buy them fresh and roast them for salads or a stand-alone snack. 

    Some beautiful beets at the Morningside Farms Market in Virginia Highland.

    Besides, have you ever compared a California-grown strawberry from the supermarket to a big, juicy berry straight from a Georgia farm?  The difference in appearance and taste is incredible.  That’s because the California berry was picked before it was completely ripe, and while it might have ripened a little more on the journey east, it wasn’t allowed to naturally ripen like the local, fresh-picked berry.  Freshness and flavor are two compelling reasons to shop at farmers markets.

    Atlanta-area markets don’t just offer seasonal fruits and vegetables.  They’re good places to find artisanal bread, honey, jams & jellies, fresh eggs, meat, and even locally hand-crafted items like soap and jewelry.  Some, like the Morningside Market and Green Market at Piedmont Park, also feature weekly cooking demonstrations by local chefs.  You might even get a chance to taste food made with ingredients sold at the market.   

    If you’re interested in exploring some of the markets around town, visit Local Harvest for a list of the markets near you.  

    Wondering how to choose the best beets, or what to do with that strange-looking kohlrabi?  There are some great websites with shopping tips and recipes galore.  Here are a few:

    10 Farmers Market Shopping Tips

    Guide to seasonal fruit and vegetables in Georgia

    Recipes for specific fruits and vegetables

    Happy shopping!

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