• 22May

    Today’s Blog Post in the “What is Your Favorite Warm-Weather Form of Exercise” Series was contributed by GMM Business Development Representative, David Rogers.

    My favorite warm-weather exercise is either outdoor walking or bike riding. I grew up doing these activities with my parents and siblings after dinner to help us after our meals to promote good health, family time and better sleep.

    photo 2_2These days, I am very fortunate to live in a great walking and biking neighborhood. The rolling landscape of my route provides not only moderate resistance for raising my heart rate, but also a visually beautiful area to help reduce stress. Plus, it’s always nice to catch the smell of the flowers just before you need a burst of energy to stride up a hill (and build some muscle!).

    It’s also just nice to be able to chat with and catch up with any of the neighbors that might be out along the way, and to even bring my dog along for the walk. Having a community network is proven to be a key to good health and happiness, so taking a walk or bike ride around the neighborhood and speaking with the neighbors checks two health-promoting boxes at once!

    photo 1To mix things up, my town has also created a 5-mile trail system that has pedestrian- and bike-friendly lanes. I often step out of my usual routine and even enlist my friends and family to join me for a 30-45 minute trek along these trails. Most communities offer a similar set-up or have local parks nearby with wellness challenge stations to help improve your strength, flexibility, and stamina, so I usually look for these for an added challenge along the way.

    For me, exercising during the warm summer months is all about having the right shoes, bringing along proper hydration, and most importantly having good company to encourage me to get outside to keep promoting my good health and reduce my stress.

  • 14May

    Today’s Blog Post in the “What is Your Favorite Warm-Weather Form of Exercise” Series was contributed by GMM Registered Dietitian, Callie O’Steen.

    callieosteenIs it just me, or did we just get hit with summertime here in Atlanta?? Warm weather days are definitely upon us! Bring on the sunshine (no sunscreen, because this pale girl needs a tan!) — alright, alright, maybe I will compromise and put on SPF 15 so my dermatologist doesn’t hate me.

    I don’t know about you, but warm weather motivates me to be healthier. I run more, go on longer bike rides, (eat more ice cream), and I eat fresher, too!

    But one of my favorite warm-weather activities is walking. You get in some good physical activity, and you don’t come away completely drenched in sweat. Walking is also a great way to start exercising if it’s been a while since that gym card’s been swiped - and walking definitely isn’t as intimidating as that hot yoga-pilates-spin-boot camp class they offer at the gym.

    Convinced yet? If not….

    Did you know that walking can help reduce your risk of diabetes, heart disease, dementia, and depression?! Whoa now – time to lace up those tennis shoes!!

    If you like to walk (yay!) and talk (yay!) about nutrition (DOUBLE YAY!) come join us for our “Walks and Talks with an RD on the Beltline!” Our registered dietitians (RDs) host weekly walks along the beautiful Atlanta Beltline, and we discuss any questions or topics that may be on your mind. So come out and ask us questions, we love chatting!

    Here are some meeting locations where you can find us on a weekly basis. We hope to see you at a Walk soon!

    Piedmont Park (Park Tavern parking lot), 1014 Monroe Drive, Atlanta, GA, 30306: Wednesdays at 5:30pm with RD Callie

    Washington Park (Tennis Center), 1125 Lena St., Atlanta, GA, 30314: Thursdays at 7:30am with RD Jamie

    Eastside Trail Extension (H. Haper Station), 904 Memorial Dr SE, Atlanta, GA, 30316: Thursdays at 5:30pm with RD Kristi

    Callie O'Steen, left, leads a crew on a Beltline "Walk and Talk with an RD."

    Callie O’Steen, left, leads a crew on a Beltline “Walk and Talk with an RD.”

  • 04Mar

    It’s National Nutrition Month, so naturally, our dietitians are all in a tizzy with ideas and cooking demonstrations and classes and new recipes to share.

    Spoiler alert: I’m not actually a dietitian (although I certainly appreciate the hard work they all do – AND their genius recipe ideas). But I do like to cook, and I love experimenting with healthy recipes.

    To be fair, some of these experiments haven’t been the best ideas. For example, even though avocado is a healthy fat, it does not quite translate to a fat-replacement in a brownie recipe (sorry Gray!).

    kat cook collage

    Memory lane montage from some culinary escapades through the years…

    But then again, some of my experiments have turned out to be real winners. My shining example is my favorite, easiest-to-make, Katherine-Original-Recipe for Garlicky Raw Kale Salad.

    “Oh my gosh, another kale recipe.” – I can hear all those silent judgey voices in your heads right now.

    You’ve had the sautéed kale with raisins and nuts and balsamic; the sautéed kale with soy and garlic. Fair enough. You’ve tried some kale recipes.

    But have you tried this one? Because this one literally only requires 5 minutes of your time and ingredients you probably already have in the house. (And it can be winged without measuring utensils – see below – and tweaked to your tastes.)

    And in case you’re on the fence about another kale recipe (“it’s so bitter” “it’s too tough” “it’s too fad-ish” “just…no” – I still hear your head-voices), let me just tell you that Katherine’s Garlicky Raw Kale Salad has kind of become a “thing” around Atlanta, and it’s converted some pretty tough critics, too.

    Basically, this whole thing started from a rip-off of Whole Foods’ Raw Garlicky Kale Salad, which I love so much.

    “Surely this can’t be too hard to make,” I thought to myself one day, after realizing I’d purchased the salad three days in a row for dinner and needed to have an intervention with myself and my wallet.

    So I tooled around in the kitchen one afternoon, and below is the result. And I must say…I think mine’s better than Whole Foods’. Less dressing-y and way tastier.

    I’ve taken this recipe to multiple potlucks over the course of the last two years (because it is SO easy, but it still sounds gourmet). After each party, at least one person asks for the recipe and then tells me later that they’ve remade the recipe for another party of their own (and had someone from their party ask them for the recipe)! Basically, this salad has started its own pyramid scheme of nutritious delight.

    Here’s how it works…(and keep in mind this is all approximations – Play it loose! Play it by ear!)

    You’ll need:
    Kale: I used one bag of pre-chopped kale, but I’ve also used the leaves off of 1-2 bunches before
    Garlic: I used about 1 Tbs of the pre-minced garlic here, but I’ve also used 2-4 cloves of fresh minced garlic, too.
    Hummus: ¾ of a container of Garlic, Plain, or another flavor of your favorite hummus brand.
    Lemon Juice: I used about 1 Tbs. of the kind in the plastic lemon. But I highly recommend using the equivalent (or more if you like) of fresh-squeezed juice from a real lemon. (If you have the time, that is.)
    Parmesan Cheese: Start with ¼ cup and work up to 1/3 cup if you feel you need a little more.
    Red Pepper Flakes: Adds a hidden surprise kick! Sprinkle to taste. 1 Tsp added a good amount of spice to this mix below.
    Salt/Pepper: to taste. I don’t often add, because the lemon juice takes care of the “zip” I’m looking for.





    Add the hummus in, and stir-stir-stir-stir. Then stir some more. Don’t give up – it takes a good while to incorporate. This is the longest step of the recipe!




    Minced Garlic


    Lemon Juice


    Red Pepper Flakes and Parmesan Cheese


    *This ended up being a spicy batch! Add Red Pepper Flakes to your specific tastes.*


    Parmesan Cheese


    (Added a little extra hummus at the end!)



  • 14Jan

    Katherine here, finishing up the recap of my SweatBox experience from just before the holidays.

    If you missed the first installment, check it out now: http://goo.gl/VEsIOw

    kd tire2

    I wish I could say that I ended my 3-week stint at the SweatBox in full glory, lifting one of those huge monster truck tires over my head like it was merely a box of Christmas decorations intended for the top closet shelf. All in a day’s work, and such.

    It turns out that in real life, Gray and I were out of town for two of the three Fit in 3 weekends, so we missed two of the awesome combined Saturday classes, plus the Friday classes before them. We couldn’t even go to the SweatBox’s Christmas party because we were out of town that weekend!

    Plus, when you add in company and social holiday parties across town after work, Christmas shopping, etc. … let’s just say that I ended up limping to the SweatBox finish line with large gaps in my bootcamp attendance record.

    I ultimately realized a couple of important things about myself at the end of Fit and 3:

    1. I like running.
    2. If there is a way to make an excuse for something slightly inconvenient, I will find a way to do so.
    3. I’m highly competitive when it comes to exercising. Possibly to a fault.
    4. I really actually enjoyed the SweatBox’s class environment and not having to think up every workout on my own every day. Plus the variety in the workouts each time was awesome.

    I also realized from emailing with a GMM customer this week that everyone has a different way that they fit exercise into their schedule to make it work the best for them. For me, I think this is going to be purchasing either a gym membership, utilizing drop-in rates for classes, or investing in a pack of group workouts like they offer at the SweatBox (8 classes for $96). This will allow me some freedom to go to as many or as few group classes as I want each week without going through the personal guilt trip for missing a class (is anyone else hard on themselves when they choose to skip?). Plus I’ll still be able to get in some good long, mindless runs more often, which I love.

    On the other hand, Gray was chomping at the bit to get back into the SweatBox after the holidays.

    You know what he did? He signed himself up (and convinced his roommate to join him) for another round of bootcamp classes there, and this time it’s Fit in 5, so he’ll get an additional two weeks of hardcore, muscle-toning action.

    gray go hard

    “I learned a lot of new exercises and that I needed to work out in a group to get better results,” he said. “It helped me push myself harder than just going on a run or doing those Insanity DVD’s.”

    “And I decided to go back because I started seeing some results, and it felt great to get my butt kicked every night. Felt like I really deserved a good night’s sleep…or that beer on the weekend,” he said.

    How about you? Have you decided to take the plunge and join an exercise group on a regular basis or make the commitment to start working out on your own for a set amount of time and number of days each week?

    If you need any recommendations for good places to look for classes, contact us! We have fitness partners all over the Metro Atlanta area that would be happy to introduce you to their offerings.

    If there’s one thing I’ve learned through Fit in 3 at the Sweatbox, it’s that there’s no such thing as “beginner.” Everyone is moving at their own pace on their own personal workout journey. Whether it’s your first step on the journey, or if you’re well on your way toward your goals, the point is to be moving and keep moving.

    man up




  • 29Apr

     Contributed by GMM Registered Dietitian, Rachel Stroud


    Let’s have a conversation about breakfast. This so-called “most important meal of the day”.

    I love it. On weekend mornings one of my favorite splurges is to keep the lights low, French press some coffee, light a candle, play soft music, and make something delicious.  This weekend it was zucchini bread pancakes so chock-full of zucchini you could have practically called the spiced cakes “veggies”.  Or so I told myself. Saturday morning breakfasts are my ultimate “me” time.

    But let’s face it, Saturday mornings are not real life.  I wish.  Most of the time, I don’t have time for breakfast.  *gasp!* What a horrible thing for a dietitian to admit, but it’s true.

    On weekday mornings I get stuck in major food ruts.  I’ll eat loads of different veggies, fruits, proteins, etc for all other meals, but breakfast is as routine as my shower regimen.  I will eat the exact same breakfast for months, easily, until I cannot bear to look at another piece of peanut butter toast.  I want to say that I prioritize a hearty breakfast and that I revel in its metabolic sacredness, but my last 3 months of daily lemon greek yogurt and stove top granola might tell otherwise.  Hey, at least I picked a healthy rut…this time.

    If there is one thing that can truly get me (almost) drooling, it’s the menu for GMM breakfasts. Their deliciousness is compounded by the fact that I don’t have to touch a single pot or kitchen utensil.  All I have to do is poke a few buttons on the microwave. Don’t judge: I’ve been known to eat them for lunch.  I’m sorry, but can you really blame me?  Take a look at this week’s Healthy Selection breakfast list:

    Tuesday Wednesday Thursday Friday Saturday Sunday Monday
    Whole Wheat Banana Bread and Crustless Garden Quiche   served with Fresh Cantaloupe Tropical Muesli: a mixture of Cinnamon Oats, Banana, Mango and Toasted   Almonds served with Vanilla Greek Yogurt Build Your Own Breakfast Sandwich with an Egg Patty, Chicken Sausage and   Cheddar Cheese on a Honey Wheat English Muffin served with a side of Grits. Whole Grain Cherry Walnut Bread with Cottage Cheese Whole Wheat Waffle with Apple Cinnamon Compote, Low Fat Vanilla Yogurt and   Turkey Sausage Links Whole Wheat Lemon Poppy Seed Bread with Scrambled Eggs and Egg Whites, Served   with Fruit Salad Mixture of Cantaloupe, Honeydew, Pineapple, Oranges and   Grapes Whole Wheat Buttermilk Pancakes with Peach Sauce and Buttery Spread with a   side of Scrambled Eggs and Egg Whites



    Be honest.  You’d eat it for lunch, too.  So here’s the thing: if you’re like me and you love fancy, hearty breakfasts, but have no time to make it your reality (outside of Saturday mornings).


    Give in.  Just call.  Let us do the work for you.  There is one option where you don’t have to sacrifice time, or health, or enjoyment.  It’s Good Measure Meals.  There’s even a way you can still have your magical breakfast-filled Saturday mornings:  Grab a 5 day plan and enjoy your independent, French-pressed weekends, but embrace the fact that you can start your weekday mornings well, too.  You deserve it.

    Just add coffee.  (For me, anyway.)





  • 20Nov

    Thanksgiving leftovers. We all have them (if we’re lucky), but we don’t always want to eat the same meal ten times in succession.

    Leftovers at work! Leftovers at home! Leftovers coming out of our ears!


    Fortunately our resident chefs and dietitians have put together some winning recipes for how to retool your leftovers into completely different and altogether delicious dishes. Happy cooking and bon appetit!


    Turkey Omelet

    Organic canola oil

    ½ small onion, chopped

    ½ small red bell pepper, chopped

    ½ cup leftover cooked turkey breast, shredded

    ¼ cup shredded cheese

    2 eggs + 1 egg white, beaten

    2 Tbsp skim milk

    1/2 avocado, sliced

    Salt & pepper, to taste

    Saute onion and bell pepper in 1-2 tsp oil over medium heat until tender.  Add in leftover turkey until warm.  Remove vegetables and turkey from pan.  Beat eggs and milk together and season with salt and pepper.  Pour into pan and cook until no longer runny. Place turkey, vegetables and cheese on ½ of omelet.  Fold in half, top with avocado and serve.

    Sweet Potato Pancakes

    1 ¾ cup leftover mashed sweet potatoes

    ½ cup whole wheat flour (add more if needed until you reach desired thickness)

    1 egg or 2 egg whites, beaten

    Organic canola oil

    Mix all ingredients well.  Heat a small amount of oil over low-medium heat in a nonstick skillet.  Pour 1/3 cup batter into pan and spread slightly to make pancake. Cook until lightly brown on one side about 2-3 minutes, then flip and brown on other side.  Top with crushed pecans and a drizzle of 100% maple syrup. Makes 6 small pancakes.


    Turkey Salad

    2 cups cooked turkey breast, shredded

    ¼ cup dried cranberries

    ¼ cup pecans

    ¼ cup celery, diced

    ¼ cup plain 0% fat Greek yogurt

    2 Tbsp light mayo

    ½ Tbsp honey

    ¼ tsp salt

    1/8 tsp pepper

    ¾ tsp dried tarragon (or 1 ½ tsp fresh)

    Mix all ingredients in a large bowl.  Serve on a bed of lettuce with whole grain crackers and fruit.


    Turkey Brunswick Stew

    1-28oz can peeled stewed tomatoes

    1 cup frozen sweet corn, thawed

    1 cup frozen lima beans, thawed

    1 ½ cups leftover diced new potatoes

    1 ½ cups leftover shredded turkey breast

    ½ cup BBQ sauce

    1 cup water

    1 small onion, chopped

    ½ bell pepper, chopped

    Place tomatoes, corn, lima beans, turkey, potatoes, BBQ sauce and water in pot and heat over medium-low heat.  Saute bell pepper and onion in nonstick skillet.  Add pepper and onion to soup.  Simmer on low 30 minutes and serve.

  • 08Nov

    A good mantra to pass along:

    “FOOD is neither my friend nor foe.

    FOOD provides the FUEL for the quality of life I WANT for myself and enables me to support my family.

    I must choose FOOD wisely to enable me to be my daily best.”

    - Coach Sule

    GMM Sales Rep, Sule Welch

  • 05Apr

    If you are currently on a 5-day Good Measure meal plan, Dinner Only plan, transitioning off of Good Measure Meals or even if you’ve never tried the meals, you may find major benefits in learning how to select better products at the grocery store. I find that when I’m familiar with my grocery store and trust the products that I’m buying, I actually feel better about the foods that I’m eating and serving to my friends and family. I also feel good knowing that what I’m preparing is fresh and contains quality ingredients that will help keep us happy and healthy. This makes eating healthy an easier choice.

    If you’re interested in becoming a savvy grocery store shopper and would like to receive a personalized grocery shopping plan – I am available to help. Your appointment will include a live visit to the grocery store of your choice, led by myself or one of our other dietitians. The store visit will be personalized for you and your needs! We will cover a wide variety of topics including Food Label and Ingredient Analysis, Specific Food Selection Tips for Weight Loss, Planning Ahead, and Preparing a Productive Shopping List. You can contact me or our customer service department to schedule an appointment at (404)815-7695.

    Here are some tips to help get you started:

    1)      Make a strategy - It is important to stay focused and learn how to navigate the aisles with a strategy. I find that the best strategy starts at home. It should include three things: planning a menu, making a shopping list, and assessing the foods that you already have on hand that you would like to incorporate into your menu.

    2)      Plan ahead - Go to your grocery store at the least busy times. I’ve actually had stressful experiences shopping for food when the store was packed and the lines for checkout where long. If you have ever visited the Dekalb Farmers Market on a Saturday afternoon then you know exactly what I’m talking about! They actually had security guards directing cart traffic and I witnessed folks yelling at each other over a pineapple. Try to pick a time and day that will aid in your success and help you remain calm.

    3)      Don’t go hungry - Make sure that you aren’t hungry when you arrive. You’ll be less likely to let your stomach make impulse buys and more likely to stay tuned in to what you need.

    4)      Know the layout – Most stores are set up similarly – the packaged foods are in the middle aisle and produce, dairy, meat and fish along the perimeter. For the interior of the store focus on whole grain cereals, oatmeal, whole wheat pasta, brown or wild rice, dried or canned beans and lentils, whole wheat crackers, air-popped popcorn, peanut butter, nuts, seeds, and dried fruit. For the perimeter of the store focus on a variety of fresh and colorful fruit and vegetables, low fat diary, lean meats, and fish.

    What are your favorite smart shopping tips? Let us know!

  • 31Jan

    Need some inspiration for a warm healthy meal? A coworker of mine recently handed me a book called, “100 Best Fresh Soups”. This book is filled with simple and healthy recipes for all kinds of soups. It was all I needed to feel inspired to cook something new. Soups are a perfect way to incorporate a variety of seasonal vegetables, fiber friendly beans, whole grain pastas, lean meats and calcium rich dairy into your diet. The options are endless and substitutions are easy! You can use this book as a guide to find inspiration to create your own specialty version.

    Have a favorite soup? Tell us about it!

  • 27Jan

    Lamar Palmer, GMM’s Executive Chef, is currently focusing his attention on developing recipes for the new Spring/Summer GMM menu. Check out this video for a behind the scenes look at one of his latest creations. He is calling it ‘Fruitwood Smoked Chicken Salad’ and it is packed with nutritious and tasty ingredients.

    Do you have ideas for new menu items? Let us know!