In this episode, we are once again joined by Mary to discuss in detail what healthy decisions one can make not only this time of year but everyday when it comes to baking. We know especially the holiday season is full of our favorite baked treats that are full of all kinds of ingredients to be moderated. Whether you start to make your own or just switch up your recipes, there's a better option out there for you and we are here to lead you to them!

1:00 intro

1:00 how Mary started baking with fit flavors

4:25 why baking swaps

6:30 sweep swap recommendations

12:45 healthy fats/oils alternatives

13:26 benefits of flax seed oil

14:10 swaps for people with sensitivities

15:20 favorite brand of gluten free flour

17:55 adding protein to recipes

20:45 personal favorite recipes

CLAIM A FREE MEAL!: https://fit-flavors.com/pages/lucky-you

In today's episode, we are joined by Mary Kurtz who works in menu management alongside Jillian at Fit Flavors and we go over what it takes to bring a new item to the menu! Join us as well talk about inspirations, adjusting our creations, and what we hope to bring to you in the future!

0:00 intro

1:10 beginning the process of creating a new menu item

3:55 customer feedback when creating menus

5:00 flavor and nutrition balance

6:55 nutrition in the early stages of menu development

8:30 deciding on ingredients

10:50 percentage of the menu that is gluten free

12:15 inspiration for new items

14:40 testing new products

17:25 making adjustments

21:25 menu evolution over the next few years

CLAIM FREE MEAL HERE: https://fit-flavors.com/pages/lucky-you

In today's episode, Jillian and Abby go over stress - especially as it impacts parents and business owners. As well we go over the difference is positive stress vs negative, tools for managing, and self-care as a hedge against stress!

0:00 intro

1:30 common stressors experienced

2:10 nutrition’s role in managing stress

3:55 prioritizing self care

7:00 hobbies and stress management

13:15 feeling overwhelmed

CLAIM A FREE MEAL!: https://fit-flavors.com/pages/lucky-you

Vegetables are great to some, for others - they're still warming up to them. But whether you're a big fan or someone who still needs to figure out what's best for their plate, one thing for sure is that they're a versatile and foundational option we have to add to our dietary journey! In this episode, Jillian and Abby go through some ways of incorperating veggies in your life, and even some ways to turn those stubborn family members on top our fiberous friends!

1:25 - why veggies on the side?

4:55 - one veggie to change people’s mind on veggies

11:55 - balancing meals when veggies are a focus

13:50 - non meat protein sources

16:20 - making veggies appealing to kids

21:12 - spice blends and sauces

27:50 - Jillian’s top 3 vegetables for life

CLAIM A FREE MEAL!: https://fit-flavors.com/pages/lucky-you

In today's episode Abby and Jillian are joined by Tamara Keefe, owner, operator, and visionary behind Clementines Naughty & Nice Ice Cream here in St. Louis! A wonderful story of how a woman decided to leave her corporate job and start an iconic brand focused on providing the best ice cream to people with an eye for quality! We have some big things in the works together, tune in and check it out!

0:00 - intro

1:15 - starting Clementines

3:25 - investing in yourself

4:47 - big news

6:07 - quality factor of Clementines

11:20 - whipping air into small batches

17:55 - new item R/D

20:05 - popularity

28:55 - Veganuary

36:20 - customer experience

CLAIM A FREE MEAL!: https://fit-flavors.com/pages/lucky-you

In today's episode, Jillian and Abby break down what it means to have a positive food culture in your home! What begins with leading by example and goes all the way down to what foods you keep in your house with what ingredients, building a positive food culture is all about long term success based on timeless fundamentals for you and your household! Tune in for tips, stories, and how to win at building this for yourself!

0:00 - intro

1:20 - what positive food culture looks like for Jillian/Abby

9:10 - dealing with kids who are picky eaters

15:30 - addressing food culture in a healthy way

20:55 - getting your kids invested in food culture

26:10 - small changes families can make

CLAIM A FREE MEAL!:

https://fit-flavors.com/pages/lucky-you

In today's episode we are joined by local RN Mindy Musselman and we cover all things blood sugar and how you can manage these levels moving forward!

0:00 - intro

0:50 - what is blood sugar?

2:05 - how and why your body stores energy

4:05 - how long does glucose remain in blood for?

5:40 - common signs of blood sugar imbalance

6:10 - how often should one check blood sugar?

6:55 - how does someone become diabetic?

8:25 - understanding nutrition and balancing your blood sugar

14:45 - tips for balancing blood sugar 

CLAIM A FREE MEAL!:

https://fit-flavors.com/pages/lucky-you

With the holidays fast approaching, Jillian and Abby take some time to reflect on what thanksgiving means to the each of them and how they go about enjoying themselves with the 80/20 principle! Whether you need help with healthier recipes, portion control, or just figuring out why you eat the way you do around the holidays, we have all the answers for you today!

0:00 - intro

0:20 - what thanksgiving looks like to us

3:00 - 80/20 and the holidays 

8:25 - portion control tips

10:10 - staying mindful v obsessing

12:55 - fitting anything into the 80/20 principle

15:45 - getting back on track after indulging

17:35 - gratitude

CLAIM A FREE MEAL!:

https://fit-flavors.com/pages/lucky-you

In today's episode, we are joined by the man behind the camera - our producer Murph! He has come for a lifestyle that was largely unbalanced in his youth to figuring out his values and creating a plan for sticking to them while reaching his goals! Join us for stories and lessons and guidance whether you're beginning your journey or if you've been on it for a while!

0:00 - intro

0:40 - introducing Murph

5:00 - a lifestyle that reflects our goals and values 

6:25 - deciding your values

15:30 - proverbs

17:00 - keeping goals and values in line without getting overwhelmed 

20:40 - why self awareness is so important

26:10 - common struggles 

31:45 - advice for aligning goals and values

CLAIM A FREE MEAL!:

https://fit-flavors.com/pages/lucky-you

Creating a culture of wellness when you’re a busy parent, a loving partner, and a million other things can be hard. In today’s episode, Jillian and Abby breakdown what wellness means to them and the challenges they’ve encountered while on this journey and how they’ve overcome them! Whether wellness is a new endeavor or something you’re in the processor building already, tune in for the best tips, tricks, and stories!

0:00 - intro

0:50 - what wellness at home means to us

4:30 - changes you can make to introduce wellness into your home

7:45 - the challenges you face building a wellness culture

10:35 - getting your kids involved in wellness

15:45 - how wellness changes a family dynamic 

18:35 - Reducing overwhelming feelings

19:30 - prayer and outro

CLAIM A FREE MEAL!:

https://fit-flavors.com/pages/lucky-you