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The Mediterranean diet is a great first step toward a healthier lifestyle, but what the heck is it? It's the ease of cooking lighter summer meals, using fresh seasonal produce, and incorporating healthy fats and lean proteins, plus so much more. 

We're making food an event by inviting friends and savoring meals, the benefits of including physical activity, and promoting joy in the kitchen. 

00:00 Introduction and Excitement for Mediterranean Diet
00:39 Seasonal Cooking and Farmer's Markets
01:53 Mediterranean Diet Principles
05:03 Healthy Fats and Lean Proteins
07:53 Herbs, Spices, and Social Eating
11:16 Exercise and Lifestyle Balance
12:39 Realistic Approach to Healthy Eating
13:59 Invitation to Mediterranean Magic Course

Find more information on Mediterranean Magic for Midlife, Fall Back in Love with Cooking here.

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Remember back in the day when tv shows would declare a "very special episode"? Well this week, I'm declaring it too, as I convince my brilliant sister-in-law, Laura Van Bloem, to join me on the podcast to talk all things non-profit marketing.

Laura shares her insights on the importance of storytelling and impact communication for successful nonprofit fundraising. We get into hybrid work culture, fractional employment, and the transitions women experience as our children leave home. You'll find practical advice for nonprofits and service businesses on effective marketing strategies, and a great conversation about being a mid-life woman in today's world.

00:00 Introduction and Guest Welcome
01:04 Gym Stories and Hydrotherapy Chair
03:42 Nonprofit Marketing Insights
07:17 Career Journey in Nonprofit Sector
09:45 Challenges and Strategies in Fundraising
13:36 Transition to Consulting
20:37 Work-Life Balance and Career Reflections
22:44 Reflecting on Gen X Responsibilities
24:15 Changing Career Dynamics
25:51 The Rise of Fractional Employment
30:09 Hybrid Work Culture Challenges
32:01 Navigating Empty Nest Syndrome
36:01 Future Plans and Retirement Thoughts
40:27 Favorite Meals and Final Thoughts

Find Laura at VB Communications or on Linked In.

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Practical money-saving tips for grocery shopping are a must-have in today's world, particularly for empty nesters. In this episode, you'll find helpful tips and tricks for shopping smart for your own Empty Nest Kitchen. You can save money while still enjoying good food and reducing waste.

00:00 Introduction and Current Market Overview

01:35 Smart Shopping Tips for Spices

05:39 Buying Meat for the empty nester

08:26 Bread and Stock Tips

14:33 Meal Planning and Final Tips

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Let's celebrate the arrival of spring by digging into a variety of spring veggies and herbs, including artichokes, asparagus, and fresh chives. You'll hear tips on how to prepare and cook these ingredients, with a bit of practical advice. And be sure to register for my free cooking class sponsored by AARP Maryland on April 5, where you'll learn to cook eggs with ricotta and fresh chives, cappuccino chip muffins, and super crispy oven potatoes. 

00:00 Introduction and Springtime Joy
00:57 Spring Veggies Overview
01:33 Artichoke Adventures
08:15 Asparagus: The Spring Kahuna
12:40 Herbs: Fresh and Flavorful
18:11 Upcoming Cooking Class
19:19 Conclusion and Farewell

Register for the April 5 AARP Maryland cooking class HERE.

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Looking for inspiration? Meet Natalie Gibson, Home renovator, empty nester, and independent educational consultant. We're discussing Natalie’s journey into buying and renovating a fixer-upper home in downtown Frederick, Maryland, and her professional pivot into educational consulting. Natalie shares her experiences with her family, the importance of female friendships, and finding a support network during life's transitions. 

00:30 Welcome to the Empty Nest Kitchen
00:59 Meet Natalie Gibson
01:55 Natalie's Fixer Upper Journey
04:42 The Candlelight House Tour
09:02 Natalie's Career Transition
17:53 The Importance of Female Friendships
20:25 Navigating Midlife Challenges
24:50 Reflecting on Parenting and Future Possibilities
25:44 The Certification Process and Peer Support
26:45 Visiting Colleges and Maintaining Certification
28:23 The Importance of Asking for What You Want
30:00 Passion for Working with High School Students
31:01 Exploring Local Food and Dining Experiences
34:41 Frederick, Maryland: A Great Place to Live and Eat
40:10 Conclusion and Contact Information

You can find Natalie here at Gipson College Consulting.

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Learn essential tips and tricks for efficiently freezing meals tailored for empty nesters. You can simplify meal prep and avoid repetitive meals, and still have great food. We'll talk the science of freezing, selecting appropriate containers, proper cooling techniques, and foods to avoid freezing, as well as proper portioning and labeling for convenience and food safety. For more helpful hints, visit EmptyNestKitchen.com and sign up for the weekly email newsletter filled with practical cooking advice and free resources.

You can find the Kitchen Stickin' here.

00:00 Introduction and Welcome
00:41 The Challenge of Cooking for One
01:17 Simplifying Meals and Avoiding Repetition
02:18 The Freezer Revolution
02:37 What Foods Freeze Well
04:53 Freezing Techniques and Tips
10:02 Proper Cooling Techniques
13:06 Foods to Avoid Freezing
14:21 Recap and Final Tips
16:35 Conclusion and Invitation

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Meet Alysia Feuer, who runs a program called Farm to School. Alysia discusses the expanded mission of farm to school initiatives to include broader public health objectives, focusing on local food access and nutritional education. They describe various collaborative activities such as cooking classes, hands-on learning experiences, and a veggie van that delivers fresh produce to communities. Further, Alysia shares her personal background and the challenges faced in securing funding for these initiatives. 

Find out how you can join an upcoming online cooking class fundraiser with Chef Drew Allen, emphasizing how participants can learn, enjoy fresh meals, and support the mission.

00:00 Introduction and Guest Welcome
00:44 Understanding Farm to School
02:15 Hands-On Learning and Community Engagement
05:11 Challenges and Success Stories
07:12 Local Food Systems and Farmer Support
09:26 Personal Background and Passion for Farming
12:06 Public Health and Nutrition Education
17:20 Funding Issues and Future Plans
19:45 Exciting Fundraiser Announcement
25:57 Conclusion and Final Thoughts

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In this episode, meet Jennifer Peterson from Metamorphosis Life Counseling. Jennifer recounts her transformation from a successful real estate professional to a licensed mental health counselor and sober coach. She shares her personal journey to sobriety, including the pivotal moment that led her to embrace an alcohol-free lifestyle. Jennifer discusses how she now empowers women to explore life without alcohol, offering coaching and counseling that focus on mindfulness, breaking the guilt-shame cycle, and addressing the underlying anxieties and stresses that lead to substance use. Throughout the conversation, Jennifer emphasizes the importance of self-love, setting boundaries, and finding authentic joy and purpose.

00:00 Introduction and Guest Welcome
01:08 Jennifer's Journey from Real Estate to Counseling
03:33 Opening a Private Practice
03:55 Focus on Women's Mental Health
05:11 Mindfulness and Deep Breathing
07:52 Embracing an Alcohol-Free Lifestyle
22:16 Embracing Self-Love and Approval
23:23 The Journey of Not Drinking
27:19 Support Systems and Coping Mechanisms
29:46 Helping Others Through Counseling and Coaching
37:47 Mocktails and Healthy Alternatives
40:02 Final Thoughts and Contact Information

Find Jennifer at Metamorphosis Coaching.

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In this episode, we're diving into the essentials of creating a Mediterranean-inspired pantry designed for ease and convenience. Say hello to 'The Magnificent Seven', categories of pantry items that can help you easily prepare meals. You'll find tips on sourcing and storing these items properly, recommended brands and specific types, and delicious meal ideas. Perfect for those looking to simplify their cooking routine while adding a touch of Mediterranean flair.

00:00 Introduction to the Mediterranean Pantry

01:31 The Magnificent Seven: Mediterranean Pantry Heroes

01:58 Extra Virgin Olive Oil: The Essential Ingredient

06:03 Whole Grains: Hearty and Healthy

09:44 Capers and Olives: Adding Brininess to Your Dishes

11:45 Tinned Fish: A Luxurious Addition

15:56 Dried Herbs: Small Quantities, Big Flavors

18:27 Vinegars: Elevate Your Cooking

20:44 Nuts: Crunchy and Flavorful

23:25 Conclusion and Final Thoughts

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Mid-life is about taking back control and time, and finally taking care of you. The importance of dietary choices becomes even more relevant as we age. This week I'm talking about my love for chicken nuggets and mozzarella sticks, and sharing a few quick recipes for feel good food that tastes great too. You'll hear practical tips and recipes for butternut squash power bowl and fish tacos, to help you incorporate nutritious and delicious foods into your routine. The episode concludes with an invitation to a free masterclass focused on easy-to-make, healthy recipes that help you feel great!

00:00 Introduction to Culinary Medicine and Menopause

01:08 The Rise of Menopause Discussions

01:29 Supplements vs. Diet

02:14 Personal Journey with Food

03:55 The Importance of Healthy Eating

05:15 Mediterranean Diet Essentials

06:30 Delicious and Healthy Recipes

09:29 Join the Free Masterclass

10:43 Conclusion and Invitation

Masterclass, Wed., Feb 5, 4pm ET. Register here.

• Follow Christine Van Bloem on Instagram @theemptynestkitchen and on Facebook @emptynestkitchen
• Learn more about Menopause Meal Plans
• Sign up for my FREE 10 Essential Tools for the Empty Nest Kitchen