• 20Nov

    Today’s post was contributed by Sarah Shanahan MS, RD, LD

    It’s THAT time of year again. Thanksgiving is now in plain sight, and all the parties have started — at the office, at school, and at your friends’ and family’s homes. It’s a wonderful time of year, full of joy and good cheer, and plenty of time for indulgence. How can you possibly get through this time and come out feeling like a champ? Use these tips to navigate the party scene, the big celebratory meals, and everyone dumping all their leftovers in the kitchen at work so you can save them from eating it all.

    Tip #1 (shameless plug alert!): Feel great by giving back with the purchase of a healthy-decadent signature holiday bread platter from Good Measure Meals. 100% net proceeds from the sale of holiday bread trays support the local non-profit, Open Hand Atlanta, providing nutritious meals for our neighbors in need this holiday season. Order your Whole Wheat Apple Quinoa, Whole Wheat Pumpkin Pecan, or Whole Wheat Cherry Walnut bread platter by Friday, Nov. 21, to receive delivery to a convenient location next Wednesday, Nov. 26 – just in time for Thanksgiving!

    bread tray collage

    Tip #2: Chow
    • Statistics vary on the amount of weight people gain in the 6 weeks from Thanksgiving to New Years—anywhere from 1 to 8 pounds. The problem usually isn’t the gain; it’s that people don’t lose the weight after the holidays.
    • Continue to eat your regular meals and snacks through the day so you don’t arrive famished to a party and end up eating every single hors d’oeurves passed around during cocktail hour.
    • Use the Plate Method to build a better balanced buffet plate. Make ½ your plate non-starchy vegetables, ¼ lean protein (light meat poultry or seafood), and ¼ carbohydrate (pasta, rice, breads, and starchy vegetables like root vegetables).
    • Choose Chex Mix (½ cup = 100 calories) instead of mixed nuts (1 ounce = 170 calories) and save 70 calories.
    • Choose baked sweet potato (1 medium = 100 calories) sweet potato casserole (3/4 cup = 650 calories) to save 550 calories.
    • Or, host the party so you can choose the food.

    Tip #3: Booze
    • 150 extra calories per day for 6 weeks can lead to 1.8 pounds weight gain. This is the same number of calories in one 6 oz glass of wine.
    • Save 160 calories by drinking hot apple cinnamon tea instead of spiked apple cider.
    • Have champagne or other bubbles (4 ounces = 80 calories) instead of white wine (6 ounces = 150 calories) to save 70 calories.
    • Have hot chocolate (1 cup = 105 calories) instead of eggnog (1 cup = 360 calories) to save 255 calories.
    • Soda water or seltzer is ZERO calories. So, make a mocktail with a splash of juice and a lime and save yourself 150+ calories per drink and a holiday party hangover.

    Tip #4: Activity
    • Get moving! The average 150 pound person burns 100 calories per mile, no matter the speed. This is a great reason to go for a walk after a meal or to get the family together to go caroling. It’s also a great excuse to window shop.
    • Play active games with kids like tag, basketball, or flag football.
    • Sign up for your neighborhood holiday 5K and walk or run off about 300 calories!

    How do you plan to stay healthy, active, and happy during the holidays? Join the conversation on Facebook!

  • 12Nov

    Like many of us, Hot 107.9 radio personality and producer Tonya Clackum, AKA “Beyonce Alowishus,” repeatedly found her busy schedule standing in the way of her health goals.
    She regularly skipped breakfast, sacrificed nutrition for convenience at lunchtime, and grabbed fast food on the way home from work.

    After years of struggling with her weight, trying every diet under the sun, she was looking for a plan that would allow her to lose weight despite her busy schedule, eat fresh food, and be sustainable long-term. Her doctor suggested Good Measure Meals (GMM).

    Tonya was immediately impressed by the friendly, informative Good Measure Meals staff and wide variety of meals on the menu. The calorie and portion controlled meals made it easy and convenient for her to eat healthfully – and deliciously! And once she found out that GMM proceeds go back into the community by supporting the non-profit Open Hand Atlanta, she was hooked.

    Tonya starting receiving the 1200 calorie meal plan, 7 days per week, and documenting her experience in a series of blog posts. Check out some of her comments below!

    “A lot of times we go on diets and feel as though we have to starve ourselves, but that’s not the case with GMM. The meals are very filling, and now that I’m eating the correct portions, I get fuller much faster and have learned not to over-eat.

    With other diets in the past, the weight would come right back when I got off the program. So I was nervous to be away from Good Measure Meals during one 10-day train trip through Canada. But this time, I didn’t gain weight or fall off my diet. How did I manage? Portion control. Plus, I opted for more of what I had eaten with GMM- more fruits, whole grains, and baked and grilled foods.

    The best parts of the program are the food variety (I never had the same meal twice), easy pick-up locations, being informative and affordable, and the GREAT taste. My favorite meal? Ground Turkey Stuffed Bell Peppers. Some other favorites include Tilapia Florentine with Brown Rice and Broccoli, Brunswick Stew with Cornbread, and Turkey Meatloaf with Parsley Potatoes.

    Not only did I lose weight on the program, it taught me portion control. I felt better overall, and even my blood pressure went down. I also felt good about getting involved with the non-profit Open Hand. All the net proceeds from GMM go to support Open Hand, and Open Hand serves more than 6,500 meals a day to people who are home-bound seniors or less fortunate across 17 counties in Georgia (AMAZING)!!!

    My friends and co-workers say I look great, but it’s not just because of the weight loss; it’s also because the meals are so well planned. I am getting all of my daily nutrients that my body needs on a daily basis. Plus the MAIN reason I am a fan is that all of the money raised by GMM goes to Open Hand Atlanta. It’s just AWESOME. Period. 1200 calories a day and I get my breakfast, lunch and dinner. It’s FRESH, not processed and frozen. It’s super healthy and it goes to a good cause. I have never felt better.”

     

    Several months into her Good Measure Meals, Tonya is 20 POUNDS DOWN and continues to lose weight, looking and feeling better every day.

    For updates on Tonya’s health and weight loss journey with Good Measure Meals, follow her on Twitter and Instagram @BeyonceATL.

  • 15Oct

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

    fall into fitness header

    With the cooler weather and leaves starting to change color, the fall is a great time to be active outdoors. Walking, biking, jogging and hiking are all great ways to enjoy the outdoors and improve your fitness.

    Here is one important question to ask yourself honestly:
    Are you (a) getting in 30 minutes of moderate intensity exercise five days a week OR (b) getting in 25 minutes of strenuous exercise three days a week?

    Moderate exercise is akin to pushing a stroller, biking 5 miles in 30 minutes, shooting baskets, playing touch football, raking leaves, or vigorous social dancing.
    Heart-pumping strenuous exercise is more along the lines of swimming laps, jogging/running, jumping rope, shoveling snow, or climbing stairs.

    Fitness is a life-long habit to start forming today, and regular aerobic exercise has many health benefits from protecting your heart, boosting your mood, raising your energy levels and even improving cognitive function!

    Whether you’re an early riser or prefer evening workouts, stay safe when exercising in the dark by sticking to well-lit areas and wearing reflective clothing or a headband flashlight.
    Remember to stay hydrated! Even though you’ll sweat less when working out in the cooler weather, it is still important to drink water before and after exercise, and definitely bring along a water bottle on longer bouts of exercise.

    jog with dogFinally, have fun! Working out does not have to be painful – in fact, it shouldn’t be! Take your dog out hiking with you, experiment with new activities, and explore new trails and parks to prevent boredom.

    If motivation is lacking, try signing up for a race  a few weeks/months ahead or making exercise plans with friends. Include your family in your workout routine, whether it’s jogging with a stroller, taking a walk together in the evenings or organizing a family bike ride on the weekends. You won’t have to sacrifice family time or your health, and you’ll be setting a great example for your kids.

    family fall bike ride

    By making exercise a regular and enjoyable part of your life this fall, it will become a healthy (and helpful) habit by the time holiday season strikes.

    So – what’s your favorite way to exercise outdoors?

  • 19Jun

    Today’s blog post in the series, “What are your favorite summer fruits and veggies?” was contributed by Harmony Blackwell, Good Measure Meals Customer Service Representative.

    harmonyHailing from Pittsburgh, Penn., I have a love for all the different seasons of the year. However, summer might just be my favorite.

    I don’t know about you, but I find that when it gets really hot, I don’t think about cooked food as often, especially in the morning. Personally, I love juicing fruits and veggies into tasty drinks, and also making smoothies and fruit salads. I love the light and fresh tastes of fruit during the hot months, and I even have a few recipes I’d like to share that I’ve developed over the years that are particularly yummy. Hope you enjoy them (and enjoy the process of making them) as much as I do!

    Tropical Apple-Ginger-Beet-Cilantro Fruit Juice/Smoothie Recipe:
    The colors and the aromatic scents of certain fruits and vegetables are what inspire me in the kitchen.

    For instance, one of my juice recipes calls for a carrot, a piece of ginger, a Fuji apple, a bunch of cilantro and a small beet. First of all, I love ginger, the spicier the better – can’t you just taste it now? The scent of the apple juices and ginger combined are divine, and when I add the fragrant cilantro at the end, I feel like I’m in a tropical land! (Side note – It’s kind-of like how I feel when I’m eating the Good Measure Meals Cilantro Lime Shrimp – oh my goodness, so good! But let’s re-focus…)

    Anyway, the end result is a wonderful (very colorful) combination of nutritious fruits and vegetables high in vitamins, minerals, dietary fiber and a rich supply of antioxidants.

    Apple, Ginger, Beet, Cilantro juice! Spicy, sweet, flavorful and delicious.

    Apple, Ginger, Beet, Cilantro juice! Spicy, sweet, flavorful and delicious.

    By the way, here’s a little beet trivia for you: Beets are an ancient, pre-historic food that grew naturally along the coastlines of North Africa, Asia, and Europe. Originally, since the beet itself is a root, people ate only beet greens. It’s been reported that by the 19th century the natural sweetness of beets came to be appreciated and beets began to be used as a source of sugar.

    Avocado Fruit Salad Recipe:
    Fruit salads are just the best to eat while chilling out by the pool on a sunny afternoon, am I right??

    My sister, Vision, recently turned me on to her Avocado Fruit Salad (yes, you read that right), and it is AWESOME! When I first heard about it, I skeptically thought, “Avocado — hmmm, I would never think that would work in a fruit salad.” But it turns out that avocado actually works beautifully alongside the other fruits!

    Salad Ingredients

    The original recipe calls for: Avocado, Fuji apples, raisins, and fresh-squeezed orange juice (or a little lime juice to help keep the fruit fresh/bright); however you can add any fruits you like. When I made the recipe, I decided to venture out and add blueberries to the recipe, which I really enjoyed. Cherries, sliced plums, or chopped up peaches would be tasty in this salad, too. And I recently read that some antioxidants are often better absorbed when paired with a healthy fat, which avocados have in abundance!

    Cutting Board N Fruit_edit

    Avocado Fruit Salad

    Avocado Fruit Salad

    So here’s to some tasty poolside snacking this season!

    What sorts of fresh foods or snacks do you pack to help beat the heat during the summertime in Hotlanta?

  • 05Jun

    Today’s blog post in our series “What are your favorite Summer fruits and Veggies?” was contributed by Rachel Stroud, Good Measure Meals Community Wellness Rep, RD, LD

    Headshot_RStroud_2013I like being that dietitian who breaks the “rules.” The one that tells you things are okay that everyone around you is shouting “DO NOT EAT.”

    Here’s why: I love food. When I have to choose, I love food more than nutrition. But the fact is: I rarely have to choose. Food is wonderful. Calories are glorious little morsels of energy that fuel our bodies to do all the things we love to do. They’re not the enemy, they’re not to be avoided – they’re to be enjoyed, and chosen wisely.

    So here’s the food I want to talk about today: Corn.

    People LOVE to hate on corn.

    “It’s SOOOOOO starchy”
    “You feed your kids WHAT?!”
    “Corn is soooo not a vegetable”

    Let’s all take a step back for a minute. Corn is a vegetable, agriculturally speaking. Nutritionally, a medium ear of corn has ¼ the sugar of an apple and ¾ of the total carbohydrates. Corn is a good source of fiber, and provides us with a solid helping of thiamin, niacin, and folate, all tasty B vitamins.

    Yes folks, it does have a higher carb count than leafy greens, but eat it instead of your roll with dinner and you have a glorious, nutritious side dish. Corn should not take the place of your leafy greens, or other non-starchy veggies, but it certainly deserves a chance in place of a grain or bread, on occasion. Especially this time of year, when the ears are falling heavy off of their stalks and all 800 kernels/ear are puffed full of their sugary, creamy, white juice.

    Summer's fruits, veggies, and herbs make for delicious recipes!

    Summer’s fruits, veggies, and herbs make for delicious recipes!

    You know what else I love about corn? You can eat it raw. Enough of those shallow pans of boiling water that ultimately burn my fingers while I try to spin the corn so that each side gets cooked (but not TOO cooked!!). Enough of that.
    Cold, raw, sweet, fresh corn is one of the greatest parts of summer. Just slice it off the cob, and you’re in business.

    Here is one of my favorite recipes:
    2 cups raw, fresh, sweet Corn (3-4 ears)
    1 cup halved cherry tomatoes
    ½ c Fresh Mozzarella (preferably in ½ in cubes)
    ¼ c chopped basil
    1 T Olive Oil
    2T White Balsamic Vinegar
    salt and pepper to taste

    Get ready to take away the emptiest bowl after your next dinner party.

    P.S. Next time, we’ll talk about potatoes.

  • 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.

  • 27Mar

    Today’s post is contributed by GMM Community Nutrition Educator/Culinary Specialist, Ashley Van Cise.

    Adding a variety of color to my plate is one way that I keep myself on a healthy eating track. By choosing color, I know I’m eating an assortment of vitamins, minerals and phytochemicals.

    Pictured here are foods that I’ve made at home, highlighting some of my attempts to add color to my own plate. I’ve called out the phytochemicals that correlate to the color and the potential health benefits of each one.

    cherry tomato and basil pasta salad
    Cherry Tomato and Basil Pasta Salad – check out the bright red and yellow tomatoes. These tomatoes have concentrated amounts of lycopene which have been studied for their ability to protect against heart disease and cancer.

    blueberry oat
    Blueberry Oat Bran Muffins – focus your eye on the blueberries in these muffins. Their blue/purple color comes from a type of flavonoid called anthocyanins, which can act like antioxidants, reduce inflammation and combat against cancer cells.

    Black Bean Chili with Sweet Potatoes and Swiss Chard
    Black Bean Chili with Sweet Potatoes and Swiss Chard – Notice the orange going on here. Sweet potatoes are high in beta carotene which is a type of carotenoid that may protect against heart disease. The beans also contain flavonoids that can decrease inflammation and protect against heart disease, stroke and cancer.

    Roasted BBQ Chicken, Quinoa Pilaf and Arugula Salad with Radish and Carrots
    Roasted BBQ Chicken, Quinoa Pilaf and Arugula Salad with Radish and Carrots – There are a several healthy things going on in this picture. First, let me highlight the arugula which contains lutein, a type of carotenoid that can work to maintain healthy vision and protect eyes from cataracts and macular degeneration. Also notice the red radish, these contain anthocyanins, which I mentioned when discussing the blueberries found in the Oat Bran Muffins.

    Grilled Vegetables topped with Fresh Basil
    Grilled Vegetables topped with Fresh Basil – Check out those onions. Even though onions are white, they are high in a flavonoid called quercetin which works as an antioxidant to decrease inflammation and protect the body against heart disease, stroke and certain types of cancer.

    The way phytochemicals work and the optimum amounts for consuming are still being researched. Your goals should be to incorporate 5-9 servings of colorful fruits and veggies daily.

    What is the most colorful food on your plate today?

  • 20Mar

    Today’s post is contributed by GMM Marketing and Tradeshow Coordinator, Camille Johnson

    Let’s face it. Most of us are creatures of habit.

    I plead the fifth.

    I happen to be one of those people who doesn’t mind eating the same lunch five days in a row. When you find healthy recipes that are affordable to make and don’t take much time, it’s easy to repeat!

    But working at Good Measure Meals has allowed me the opportunity to try different types of food while simultaneously eliminating that “intimidating factor” attached to some health-promoting foods.

    One of those amazing discoveries is Farro, a hearty ancient grain with a nutty flavor.

    After I tried Farro on GMM’s menu, I decided I wanted to try and cook it on my own. I bought some of my favorite chicken stock (I always purchase reduced sodium), a bundle of kale, fresh garlic, & a huge onion.

    After cooking the Farro in the chicken stock and then sautéing the kale, onion, and garlic separately (using Extra Virgin Olive Oil), I thought “why not combine these together?” I’m glad I did! It was delicious, and it has even become one of my meals of habit lately, since it’s easy and satisfying.

    GMM isn’t only a great tool for weight-loss or convenience, but also a great way to inspire people to put on that apron and try something new!

    What new foods have you incorporated into your cooking routine lately? Share in the comments, and let’s inspire each other!

    Kale Farro Salad

    photo via a similar recipe on Bon Apetit Magazine

  • 18Feb

    Hearts, roses, chocolates, candles, red wine, love, pink hearts, red hearts, conversation hearts – blah blah blah, Valentine’s Day is over (amen?).

    Amen. Hallelujah.

    Well actually, February is American Heart Month, so we need to leave our hearts on the table a little longer….or at least our conversations about them.

    Here’s a big fact for you: Did you know that cardiovascular disease (CVD) is the Number 1 killer of men and women in the U.S.? This includes heart disease, stroke, and high blood pressure.

    Happy Tuesday, folks.

    Some people are inherently more at risk than others because of their genetics; and sadly, some people are even more at risk because of their race and ethnicity.

    But the important thing to remember is that so many cardiovascular disease-related deaths can be PREVENTED through better eating and health habits, better living spaces, and proper care and control of chronic illnesses like diabetes and high blood pressure.

    Prevented, friends.

    It’s the year of Committing to Lean in 2014 with Good Measure Meals, and part of getting lean means getting healthy and preventing unnecessary death from cardiovascular disease (because if we’re being honest, nobody’s trying to die early from poor heart upkeep).

    Obviously, at Good Measure Meals, we’re here to help with getting your diet on track. And we do that pretty darn well, actually.

    But another major part of caring for your heart is exercise, and there’s just no way around that. The recommendation is to get your heart-rate up (to a point that it’s difficult to carry on a conversation) 30 minutes per day every day. Are you doing that? I don’t every day, and that’s on me. That’s my bad.

    But you know what? We can help with that, too.
    harmony and philip race numbersplushashtag

    EVERY MONTH, we participate in one 5K race around Atlanta that benefits a local non-profit. For all you newbies, a 5K is 3.1 miles. If you jog at a good 10-minute clip, you’ll have your 30-minutes of exercise for the day, easy peas-y. But walking during 5K’s is also perfectly acceptable.

    Guess what? We have a 5K coming up this weekend, too, and (if you’re a woman) you should really consider joining our “Race for Good” team. This race happens to be a woman’s-only race, because it is in celebration of this awesome organization, Back on My Feet Atlanta’s new women’s running program.

    Back on My Feet Atlanta helps homeless individuals in our city regain self-worth, self-esteem, and good health with the simple act of regularly meeting up to go for group runs. It’s a part-mentoring, part-health-promoting, part-group-bonding experience that really helps put the feet back under people who maybe haven’t had a purpose for their lives in recent memory.

    Anyway, it’s a great cause – not to mention, it is health-promoting for you, also.

    By the way, Good Measure Meals is also partnered with tons of gyms around Atlanta. Each of these gyms have great classes every day for those of you who may not be the running types. And all experience levels have a place in these classes.

    You may remember that time that a group of GMM folks did a bootcamp with some Atlanta firefighters.DSC01318

    Or that time that I did the boot camp with The SweatBox Decatur. That was new for me, and it was an awesome experience, and some really great exercise accountability.

    It’s American Heart Health Month, friends, so I just want to remind you that simply eating better is not going to transform your health.

    If you really want to Commit to Lean in 2014, you’ve got to get real and start caring for your heart. The upside (other than preventing cardiovascular disease, obviously) is that caring for your heart will also help with your weight-loss goals….and most likely your sanity, too.

    Oh, and come join us on Saturday at the Back on My Feet Mizuno Women’s 5K. It’s a great place to start and amazing cause to support.

  • 22Oct

    Contributed by GMM Health Promotion Intern, Emily Mooney.

    Joy GoetzLet me introduce Joy Goetz, a garden guru, and one of Open Hand’s and Good Measure Meals’ Community Health Dietitians.

    Born in Miami-Dade County, Florida, Joy grew up as a racial minority in a predominantly Latin American culture. She attended Liberty University in Lynchburg, Virginia where she earned a Bachelor’s degree in Health Promotion. She continued her education at the University of Georgia where she earned a Master’s degree in Nutrition.

    At Open Hand, Joy serves as a link between Open Hand and the community it serves. She regularly implements and assists with communal nutrition programs and provides routine nutrition education to Atlantans of lower economic status. Pulling from her experiences as a minority growing up, Joy can relate to the families and community members with whom she works on a daily basis. She tries to do her best to meet people where they are on their respective health journeys. As a Community Health Dietitian, she strives to assist people with challenge of making quick, healthy meals on a budget.

    Joy_GoetzAdditionally, Joy acts as a representative for the local food system, regularly working alongside the Atlanta Local Food Initiative and Georgia Organics to spread awareness about local economies and bridge the gap between Georgia’s rural and urban communities. Joy is also Open Hand’s Resident Garden Expert, offering advice and consultation services in gardening to the greater Atlanta community. She uses gardening to teach people from where food comes; a visual representation of food’s journey from land to table.

    In general, Joy immensely enjoys being out in the community as part of her job, and loves interacting with people from all walks of life. She strives to be the best teacher possible, working to establish health literacy in Atlanta. Most importantly, Joy enjoys helping those with whom she works to reach their “ahha” moments, and meet their respective health goals.

    When she’s not working for Open Hand, Joy enjoys practicing acroyoga and aerial dance, spending time with friends and family, experimenting in the kitchen, playing with her dog, and, of course, gardening in her front yard.

    ***TOMORROW, Joy will be live on air on Atlanta & Company, promoting Good Measure Meals as part of the Northside Hospital New Start Weight Smart Challenge. Tune in to hear her talk about Eating Real and to catch our weekly FLASH SALE!***

    joy i eat real salad

    Emily Mooney is a native of Lexington, Kentucky. She attended Elon University in Elon, North Carolina where she earned a Bachelor’s degree in English and a minor in Dance. Following her graduation last year, she moved to Atlanta, Georgia where she now works as a legal assistant at a small firm in Midtown. Emily is currently in the process of preparing to apply to graduate school to study Nutrition and ultimately become a registered dietitian. She has joined forces with Good Measure Meals in the interim to learn as much as she can from this fabulous team of GMM registered dietitians.