Эпизоды
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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
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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
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Пропущенные эпизоды?
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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
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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
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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
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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
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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
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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
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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
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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
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In today’s episode, Jillian and Abby breakdown late night snacking - why we do it and what we CAN do about it. Whether you just don’t eat enough during the day, you’re bored, or have bad habits you’re working on, we’re here to help you when it comes to your bedtime and the foods you have relating to it!
0:00 - intro
2:30 - why late night snacking is so prevalent
5:00 - do we still late night snack
9:05 - creating a nighttime routine
10:15 - impact of snacking on sleep quality
11:55 - kids and late night snacking
14:25 - changing your habits
17:00 - small changes with big impacts
19:15 - Jillian’s two biggest tips
CLAIM A FREE MEAL!:
https://fit-flavors.com/pages/lucky-you
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In today’s episode, Jillian is coming at us solo and teaching us all about flavor profiles! Within this segment, we’ll go over making foods stand out for being spicy, sweet, sour, salty, bitter, and umami and how you can make sure your foods are always vibrant and devious and never boring!
0:00 - intro
1:10 - Jillians vision for flavor
1:54 - spicy
2:25 - sweet
2:50 - sour
3:50 - umami
4:30 - bitter
5:05 - temperature and texture
5:45 - salty
9:10 - barbocoa bowl example + aromatics
13:00 - creating flavor profiles at home
CLAIM A FREE MEAL!:
https://fit-flavors.com/pages/lucky-you
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In today's episode, Madie and Abby interveiw Jillian all about the experience she's had since beginning Fit Flavors - the focus being on how she went from a business owner in her earliest stages of the journey to where she is now owning her role as the CEO of a multimillion dollar business that employs families all over our local area! Whether you're just beginning your business or you're a little down the road, we know this episode will help all of you!
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In today’s episode, Jillian, Madie, and Abby go over the concept of comfort zones and the side effect of complacency as it relates to the topics of family, business, and one’s personal journey to navigate life to it’s fullest! Whether you’re early in business, late in the game, a parent learning to juggle the many hats we wear, this episode is all about getting uncomfortable and reaping the benefits of that discomfort for years to come!
0:00 - intro
0:30 - our definition of comfort zones
3:40 - mindset of getting out of comfort zones
5:43 - when comfort leads to stagnation
14:23 - strategies for overcoming fear of leaving comfort zone
19:59 - comfort zones in the Fit Flavors workplace
23:33 - benefits of leaving your comfort zone
25:09 - advice for getting out of your comfort zone
CLAIM A FREE MEAL!:
https://fit-flavors.com/pages/lucky-you
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In today’s episode, the topic of discussion is grace. What is it, how should it be used in the workplace, and how does it relate to one’s faith? As well, we go into the differences between grace and accountability and when someone has been extended too much grace at the expense of positive business operations.
0:00 - intro
0:40 - grace and accountability
4:00 - defining grace within Fit Flavors
9:08 - balancing grace and high expectations
15:42 - grace and performance
19:45 - grace and management
21:00 - grace and proximity to crossing the line
23:18 - grace with non faith based humans
26:34 - personal examples of grace in the workplace
27:48 - advice for grace in the workplace
CLAIM A FREE MEAL!:
https://fit-flavors.com/pages/lucky-you
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Whether you’re brand new to your faith or if you’re someone who finds themselves in a bit of a struggle currently, integrating the Word into your routine is an essential part of this walk that we find ourselves on. In today’s episode, we break down some struggles each of us have faced in this process, the successes we’ve had with combining both personal and professional lives with our faith, and also some motivating passages from the Bible sure to help you take that next step in your spiritual development!
0:00 - intro
0:44 - a work in progress, consistency > perfection
2:02 - faith practices being instilled in our lives
6:34 - advice for those struggling on their journey
9:00 - challenges in your daily practice
11:32 - combining faith and family
15:25 - the Bible app
17:40 - integrating faith in the workplace
20:35 - the importance of community in your faith
23:10 - advice for those early in their faith
27:00 - motivating scriptures
CLAIM A FREE MEAL!:
https://fit-flavors.com/pages/lucky-you
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Your boundaries are the foundation of who you are and what you get done. Like most of you, the girls on this show know what it’s like trying to balance everything between work, family, and even just taking care of yourself. Today we go over our own stories of using the power of the word “no”, some struggles we’ve encountered along the way, and some tools you might find helpful when building and maintaining your own boundaries!
0:00 - intro
0:39 - why boundaries are important
4:53 - what have you said no to recently?
8:00 - why is it so hard to say no?
11:10 - teaching your kids about setting boundaries
13:56 - what do you do when people don’t respect your boundaries?
17:38 - how do you practice maintaining boundaries with people in your life?
24:16 - advice on saying no
31:18 - outro
CLAIM A FREE MEAL!:
https://fit-flavors.com/pages/lucky-you
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There is a distinct difference between those with the fixed mindset and those poised towards growing. Those with the fixed mindset are sold where they are - this is what I know and all I need to know! The growth mindset says - I don't know too much and I have a long way to go...so let's go! In this episode, Jillian, Madie, and Abby will take you through their perspectives on what it means to be geared towards personal growth, how they go about it in their own personal journies, and how you can take their examples and do the same for yourself!
0:00 - intro
0:35 - definitions/examples of growth mindset
3:24 - reminding yourself of the growth stage you’re in
8:50 - fixed vs. growth mindset
14:15 - shifting into a growth mindset
16:30 - daily habits for growth mindset
21:15 - why your circle matters
22:50 - advice for changing your growth mindset
BOOK: Mindset by Carol Dweck
CLAIM A FREE MEAL!:
https://fit-flavors.com/pages/lucky-you
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In today's episode, Madie, Abby, and Jillian go in depth over the importance of wellness in the lives of busy parents. When we think of all the things we have to do in a day, it can seem overwhelming to make sense of it all. Get up early, take care of me, take care of family, go to work, etc etc. But as Abby says within the episode, if everything is a priority, nothing is! We'll cover this as well as give a bunch of tips on how to prioritize your goals, take the best care of yourself/your business, and spend time with the ones you love the most!
0:00 - intro
1:48 - why time management is so important
3:19 - morning routines and tips to help parents with them
9:00 - how to balance work and family time (without going crazy)
11:45 - small habits for parents that save lots of time
13:52 -how to prioritize your life
18:04 - dealing with the unexpected
20:52 - planning time for family
23:40 - last piece of advice
26:40 - outro
CLAIM FREE MEAL HERE:
https://fit-flavors.com/pages/lucky-you
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In today's episode we will be covering the role of faith in personal development. All of our hosts are at different points of their spiritual journey and all have different ways of entering them to begin with: no two people are exactly the same and living by His word person to person will have many subjective scenarios to apply it. However, with this podcast we hope that we can offer you some of our shared experiences when it comes to your goals and your growth like they have served us! Whether you're a parent, a partner, or someone who is really just getting started on their own in adulthood, we believe that faith applied to a good plan really sets the foundation for your best life. Do what is required, have faith it will work when you put in the work...this podcast is a big testament to that in and of itself!
What you'll hear in this episode:
00:50 - What personal growth means to Abby, Maddie, and Jillian
02:34 - Discomfort and personal growth
03:12 - How faith influences personal growth
04:51 - How Jesus would treat their neighbor
07:27 - Understanding yourself as God’s child
10:14 - Prayer’s contribution to growth
14:19 - When prayer has made a difference
18:04 - Trusting in God’s plan when determining your goals
20:43 - Applying biblical lessons for personal growth
23:11 - How faith helps us stay strong in tough times
26:30 - Solid boundaries in a relationship
27:28 - How to apply biblical teachings
29:00 - Applying Christian values to today’s world
REDEEM A FREE MEAL AT FIT FLAVORS:
https://fit-flavors.com/pages/lucky-you
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