Latest / Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40 / 47. What Is Joan’s Kitchen & Why It’s Exactly What Women 40+ Need to Make Nutrition Feel Simple

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47. What Is Joan’s Kitchen & Why It’s Exactly What Women 40+ Need to Make Nutrition Feel Simple · Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40

• 0:01
  SPEAKER_00: Have you ever started your week with the best intentions, but then by Wednesday, you are grabbing whatever food is easiest, and you're eating, standing up at the counter, and wondering how you ended up here again.
• 0:13
  SPEAKER_00: If that sounds familiar, you are not alone.
• 0:16
  SPEAKER_00: And that is actually a really common thing that I hear among the women that I work with.
• 0:21
  SPEAKER_00: You know what healthy eating looks like, and you probably even know what you should be eating, but knowing what to eat and actually making it happen consistently in the middle of a busy life are two very different things.
• 0:33
  SPEAKER_00: When life gets busy and your schedule fills up and your energy is pulled in a million different directions, nutrition can easily become something that you're reacting to in the moment instead of something that you've planned and prepped for.
• 0:46
  SPEAKER_00: A few months ago, even though I had sworn I wasn't going to create anything new in my business, I came up with an idea that I just couldn't stop thinking about.
• 0:54
  SPEAKER_00: I created Joan's Kitchen, a food prep membership specifically for women in midlife, to solve this exact problem.
• 1:02
  SPEAKER_00: You know what to eat, but you don't have a system that helps you actually make it happen consistently inside of your busy, chaotic life.
• 1:12
  SPEAKER_00: And when I first launched Joan's Kitchen, I actually chose not to record a podcast episode about it because I knew what I wanted Joan's Kitchen to be, but I also wanted to experience it first before really sharing it publicly.
• 1:27
  SPEAKER_00: I really wanted to get into the kitchen with these women and I wanted to see what questions came up, what people are really struggling with, what the women love, which recipes were ones that they wanted to make over and over again.
• 1:40
  SPEAKER_00: And I wanted to give the community a little time to become what it was going to become.
• 1:45
  SPEAKER_00: And so today we are three months in, and I'm super excited to tell you all about this membership.
• 1:52
  SPEAKER_00: So today I'm taking you behind the scenes inside of Joan's Kitchen, and I'm going to share with you what we do.
• 1:59
  SPEAKER_00: I'm going to teach you the two methods that really anchor everything inside the membership, and then also share what we've actually been cooking together, and also introduce you to some of the women who have been doing this alongside me.
• 2:12
  SPEAKER_00: So if you have been struggling to turn all that nutrition knowledge that's in your head into something that actually works in your kitchen, I think that you're going to really relate to this episode.
• 2:23
  SPEAKER_00: Welcome back to the Midlife Glow Up Podcast, where we simplify fitness, nutrition, and healthy habits for women over 40.
• 2:29
  SPEAKER_00: I'm Joan D'Andineau, your midlife health and wellness coach.
• 2:32
  SPEAKER_00: And if you are ready to feel strong, consistent, and confident in this season of life, then you're in the right place, my friend.
• 2:38
  SPEAKER_00: Okay, let's start with the problem that I was trying to solve when I created this membership.
• 2:42
  SPEAKER_00: So after 30 years of coaching women in fitness and nutrition and healthy habits, one of the things that I have seen over and over again is that knowing what to do and actually doing it consistently are two very different things.
• 2:56
  SPEAKER_00: So as it relates to nutrition, I can tell you that you probably should be eating more protein.
• 3:02
  SPEAKER_00: And I can tell you that eating a colorful diet with more fruits and vegetables is a good idea.
• 3:08
  SPEAKER_00: And I can give you a whole list of healthy carbohydrates that are high in fiber and how to get those healthy fats.
• 3:15
  SPEAKER_00: But when your meeting on Tuesday runs long and you have to drive your daughter somewhere and you're trying to squeeze in a workout and you have a million things on your to-do list, and suddenly you realize you haven't eaten lunch all day and it's almost dinner time, and everybody in your house is hungry, and again, you're standing in front of your refrigerator trying to figure out how to make that meal happen, then it doesn't matter the knowledge.
• 3:39
  SPEAKER_00: You're still going to struggle because information isn't what's missing, it's the system that is.
• 3:46
  SPEAKER_00: And that's why I created Joan's Kitchen.
• 3:49
  SPEAKER_00: Jones Kitchen is a monthly food prep membership specifically for women in midlife who are tired of winging it with their nutrition and they're ready to build a simple, sustainable food prep rhythm that really helps healthy eating feel easier and less stressful, even in this busy season of midlife.
• 4:09
  SPEAKER_00: Every month inside, we focus on a different area of food prep and nutrition.
• 4:14
  SPEAKER_00: And I give you simple protein-forward recipes that are organized with grocery lists and resources.
• 4:20
  SPEAKER_00: And I teach you practical food prep strategies.
• 4:23
  SPEAKER_00: And then we actually get in the kitchen together and practice them.
• 4:27
  SPEAKER_00: Because it is not my goal to just tell you what to do and say, good luck.
• 4:31
  SPEAKER_00: I actually want to do this with you.
• 4:34
  SPEAKER_00: So inside of everything that I teach related to nutrition, there are two simple methods that I focus on.
• 4:41
  SPEAKER_00: Number one is the prep method, and the other one is the four by four fist method.
• 4:45
  SPEAKER_00: And inside of Jones Kitchen, we bring both of these together in a really practical way so that you can implement them in your real life.
• 4:53
  SPEAKER_00: So the prep method gives you a system for planning out your week and prepping the foods that you'll actually use and then making it easier to follow through when life gets busy.
• 5:02
  SPEAKER_00: And then the four by four fist method is my simple way of helping you get enough protein throughout the day without having to track your macros or weigh your food.
• 5:11
  SPEAKER_00: So today in this episode, I'm going to walk you through both of these and also share why these are the foundation of everything we do inside of Joan's Kitchen.
• 5:20
  SPEAKER_00: So we'll start with the prep method.
• 5:22
  SPEAKER_00: Prep stands for P, preview your week, R, ready your breakfast, E, establish your building blocks, and then P again is plate with intention.
• 5:34
  SPEAKER_00: And the philosophy underneath the whole method is really simple.
• 5:37
  SPEAKER_00: We prep the components, not necessarily the whole complete meals.
• 5:42
  SPEAKER_00: So P is preview your week.
• 5:44
  SPEAKER_00: And so the first thing I want you to do is look at your actual calendar.
• 5:48
  SPEAKER_00: What is happening this week?
• 5:49
  SPEAKER_00: Are you home every night?
• 5:51
  SPEAKER_00: Do you have a meeting that runs late on Tuesdays?
• 5:54
  SPEAKER_00: Do you have a social engagement on Thursday night?
• 5:56
  SPEAKER_00: Do you have appointments and kids' activities or travel or you've got to take your mom to a doctor's appointment?
• 6:03
  SPEAKER_00: Is this a week when you'll be home for lunch and you can assemble something quickly?
• 6:06
  SPEAKER_00: Or do you need your food really ready to grab and go on your way out the door?
• 6:11
  SPEAKER_00: Your food prep should support the life that you're actually living.
• 6:16
  SPEAKER_00: And I know this sounds really simple and obvious, but I think this is where we often go wrong.
• 6:22
  SPEAKER_00: We imagine that we're planning for some ideal version of our week instead of looking at the reality of what is on our calendar.
• 6:29
  SPEAKER_00: The R is ready your breakfast.
• 6:33
  SPEAKER_00: So breakfast is the most important meal of the day.
• 6:37
  SPEAKER_00: But it really depends on what your life looks like.
• 6:41
  SPEAKER_00: And so sometimes you might have a really relaxed morning where you have time to cook a hot breakfast fresh.
• 6:48
  SPEAKER_00: So maybe you have time for eggs or oatmeal or avocado toast.
• 6:52
  SPEAKER_00: But there are other mornings, and I'm guessing this is more common than not, where you need something that is ready and waiting for you the moment you wake up and you're walking out the door.
• 7:03
  SPEAKER_00: So some examples could be overnight oats or egg bites or Greek yogurt or chia pudding.
• 7:09
  SPEAKER_00: Any way you choose to do this, the decision has already been made before you're rushed and hungry.
• 7:16
  SPEAKER_00: E is establish your building blocks.
• 7:18
  SPEAKER_00: And so this is really the heart of the prep method.
• 7:20
  SPEAKER_00: Instead of trying to cook seven complete meals ahead of time, we're just starting to prepare the building blocks that you can use in different ways throughout the week.
• 7:30
  SPEAKER_00: And I always recommend starting with protein.
• 7:32
  SPEAKER_00: So maybe you grill some chicken or you brown some turkey or you hardboil some eggs.
• 7:38
  SPEAKER_00: Make sure that you've bought some Greek yogurt, some cottage cheese, or you have a can of tuna or maybe some smoked salmon ready to go.
• 7:44
  SPEAKER_00: Then we think about your carbohydrates.
• 7:46
  SPEAKER_00: So maybe you'll roast a sheet pan of sweet potatoes, maybe you'll put some rice or quinoa in the rice cooker.
• 7:53
  SPEAKER_00: You've got your oats ready to go.
• 7:55
  SPEAKER_00: Then next we get some fiber and some color.
• 7:57
  SPEAKER_00: So maybe you're going to wash your berries and chop your veggies.
• 8:00
  SPEAKER_00: Maybe you will add some of those veggies to your sheet your sheet pan with your sweet potatoes.
• 8:06
  SPEAKER_00: Or maybe you've just got salad greens ready to go.
• 8:10
  SPEAKER_00: Then we think about some healthy fats like avocado, nuts, seeds, olive oil.
• 8:14
  SPEAKER_00: Now, when you open your refrigerator, you actually have things that you can work with.
• 8:19
  SPEAKER_00: And then the pea is plate with intention.
• 8:22
  SPEAKER_00: So we'll turn those building blocks into something that you actually want to eat.
• 8:25
  SPEAKER_00: And this is where flavor and personalization comes in.
• 8:29
  SPEAKER_00: Think salsa, hummus, pesto, marinades, maybe different seasoning blends.
• 8:35
  SPEAKER_00: If you like spicy, maybe hot sauce, those little things can make some basic ingredients into completely different meals that are satisfying and provide variety throughout your week.
• 8:48
  SPEAKER_00: I also want you to think about putting those foods that you've prepared in a visible place.
• 8:54
  SPEAKER_00: So put your cooked protein where you can see it when you open up your fridge.
• 8:58
  SPEAKER_00: Once you wash and chop your veggies, put those front and center.
• 9:02
  SPEAKER_00: Make the choice that you want to make the easy and obvious choice.
• 9:06
  SPEAKER_00: And this is where having a system can make such a difference.
• 9:10
  SPEAKER_00: Because you can have all the best intentions in the world, but if there's nothing ready when you need it, then following through becomes a lot harder.
• 9:18
  SPEAKER_00: One of our members inside of Joan's Kitchen, Parody, described this perfectly.
• 9:23
  SPEAKER_00: She said, I love the camaraderie of cooking together live.
• 9:26
  SPEAKER_00: I have set lots of intentions in the past, but the follow-through is hard.
• 9:30
  SPEAKER_00: Joan sets it all up for success with easy grocery list and prep tips.
• 9:34
  SPEAKER_00: And then cooking together live is the best part because I get way more done than I ever would on my own.
• 9:40
  SPEAKER_00: And then she said something I think that many of us can relate to.
• 9:43
  SPEAKER_00: She said, I've had so many recipes that I've gathered, but I never actually cook them.
• 9:48
  SPEAKER_00: Joan's Kitchen actually gets me in the kitchen actually cooking.
• 9:52
  SPEAKER_00: So I want you to think about this.
• 9:54
  SPEAKER_00: I know I personally have an Instagram folder full of recipe inspiration.
• 9:59
  SPEAKER_00: I have several Pinterest folders full of recipes, but saving the recipe and being inspired is very different than actually having a system that we can put to use and implement in our real lives.
• 10:11
  SPEAKER_00: And that is what Joan's Kitchen and the Prep Method is going to give you.
• 10:15
  SPEAKER_00: So I wanted to give you a little sneak peek into what we've actually been cooking behind the scenes inside of this membership since we began.
• 10:23
  SPEAKER_00: When we first launched, I decided instead of trying to teach everything at once, we were going to take it one meal at a time.
• 10:30
  SPEAKER_00: So June is when we kicked off our membership.
• 10:32
  SPEAKER_00: Our focus was on breakfast.
• 10:34
  SPEAKER_00: And we made in less than an hour, live on Zoom, four different recipes together.
• 10:39
  SPEAKER_00: Now keep in mind, some members choose to just observe during the live session and ask questions.
• 10:46
  SPEAKER_00: Other members choose to cook with me.
• 10:48
  SPEAKER_00: Some members choose to do all four recipes.
• 10:51
  SPEAKER_00: Some members choose to just do one or two out of the four.
• 10:54
  SPEAKER_00: It's totally up to you.
• 10:55
  SPEAKER_00: The recipes that we did in the month of June were an egg, sausage, sweet potato breakfast bowl.
• 11:02
  SPEAKER_00: We did some high protein egg bites.
• 11:04
  SPEAKER_00: We did a make-a-head yogurt parfait.
• 11:07
  SPEAKER_00: And then finally a high protein baked oatmeal with blueberries.
• 11:11
  SPEAKER_00: In July, we moved on to lunch.
• 11:15
  SPEAKER_00: And lunch is one of those meals that I either see women skip altogether, graze through, like grabbing a handful of crackers and a couple slices of cheese, or throw together whatever they can find in their fridge.
• 11:26
  SPEAKER_00: So again, we made four different lunch recipes in less than an hour.
• 11:31
  SPEAKER_00: And we focused on things that were simple, protein forward, and easy to grab from the refrigerator, or pack to take with you.
• 11:37
  SPEAKER_00: So in July, we made a protein-packed lentil salad, and that was a big batch, meaning we made a big portion of it that you could just pull from throughout the week.
• 11:47
  SPEAKER_00: Same with our uh shrimp ceviche.
• 11:50
  SPEAKER_00: That was a big batch, and you could just pull out the serving size for the amount that you wanted for that day.
• 11:56
  SPEAKER_00: The other two, we made lunches in a jar.
• 11:59
  SPEAKER_00: And so we took an actual mason jar and we layered the different ingredients so that when it was lunchtime, you just dump your jar out and you've got everything from your sauce to all the different ingredients inside that was really delicious.
• 12:11
  SPEAKER_00: So we did a chimichuri pasta salad with chicken and then a Greek quinoa salad with chicken as well.
• 12:17
  SPEAKER_00: And then in August, we tackled dinner.
• 12:20
  SPEAKER_00: So dinner requires a slightly different approach because most of us still want dinner to feel freshly made.
• 12:25
  SPEAKER_00: And this is where the whole idea of prepping components instead of complete meals really comes to life.
• 12:32
  SPEAKER_00: So in August, we prepped chicken and sweet potatoes, and then we also prepped salmon and rice.
• 12:39
  SPEAKER_00: And with those two different components, we were able to make four different dinners.
• 12:44
  SPEAKER_00: We did a Mediterranean chicken and sweet potato bowl, we did a Southwest chicken and sweet potato bowl, we did a sesame ginger salmon and rice bowl, and then we did a lemon herb salmon and rice bowl.
• 12:59
  SPEAKER_00: So by prepping just some components and then adding different flavorings, different toppings, different seasonings, different ingredients, we were able to turn them into totally different meals throughout the week.
• 13:11
  SPEAKER_00: So you're having that variety.
• 13:13
  SPEAKER_00: You're not getting bored of what you're eating, you're not eating the same thing, but also you're not spending hours and hours of your week in the kitchen.
• 13:22
  SPEAKER_00: Something else that I teach inside of Joan's Kitchen is that I generally recommend two shorter prep sessions during the week instead of trying to do everything on Sunday.
• 13:30
  SPEAKER_00: This way your food stays fresher and you can adjust based on what you've already, what you've actually eaten.
• 13:35
  SPEAKER_00: And two shorter sessions feels much more manageable than spending half the day on Sunday in the kitchen.
• 13:40
  SPEAKER_00: And because each month I'm giving you new recipes, what my hope is that you'll discover new things and gradually build your own collection of recipes and ideas that work for you over and over so you can rinse and repeat and not always feel like you have to reinvent the wheel to come up with your plan for the week.
• 13:59
  SPEAKER_00: One of my members, Jan, described this really well.
• 14:01
  SPEAKER_00: She said, Joan's Kitchen has pushed me out of my usual meal rotation and introduced me to recipes, ingredients, and meal prep strategies that I never would have tried on my own.
• 14:12
  SPEAKER_00: She said, so many of those dishes and habits have become part of my regular routine now, not just special occasion recipes that I make once and forget, but real repeatable staples.
• 14:22
  SPEAKER_00: And that is exactly what I want for you.
• 14:24
  SPEAKER_00: You don't need 100 different dinner recipes.
• 14:28
  SPEAKER_00: You just need enough meals that you genuinely enjoy and you know how to make so that eating healthy doesn't have to feel boring or complicated.
• 14:39
  SPEAKER_00: Okay, the other method that I mentioned is the four by four fist method.
• 14:45
  SPEAKER_00: Because having food prepared is one part of the equation.
• 14:49
  SPEAKER_00: But the other thing that I talk about constantly with the women in midlife that I work with is making sure that we're getting enough protein.
• 14:56
  SPEAKER_00: So the idea here is really simple.
• 14:58
  SPEAKER_00: We're aiming for four servings of protein by 4 p.m.
• 15:02
  SPEAKER_00: each day.
• 15:03
  SPEAKER_00: So that's where the four by four comes in.
• 15:05
  SPEAKER_00: And the fist is about that serving size.
• 15:09
  SPEAKER_00: So again, we're aiming for four fist-sized servings of protein by four p.m.
• 15:14
  SPEAKER_00: So essentially we are front loading our protein so that we're not trying to eat all of our protein by dinner.
• 15:23
  SPEAKER_00: This gives you a really simple visual way to make sure that you're prioritizing protein without having to trap your macros or pull out your food scale every time you want to eat.
• 15:33
  SPEAKER_00: And there is a real reason I want you to get those servings in by 4 p.m.
• 15:38
  SPEAKER_00: We are intentionally front loading our protein instead of getting to dinner and realizing you're trying to make up for an entire day of not eating enough.
• 15:46
  SPEAKER_00: So maybe you have eggs or Greek yogurt at breakfast, maybe you have chicken or salmon for lunch, maybe cottage cheese or Greek yogurt, or maybe a protein shake as your afternoon snack.
• 15:57
  SPEAKER_00: So you're spreading your protein throughout the day instead of relying on one giant serving at dinner to do all the work.
• 16:03
  SPEAKER_00: So with the prep method, you have the food ready.
• 16:06
  SPEAKER_00: And with the four by four fist method, you're making sure that you're getting enough protein.
• 16:10
  SPEAKER_00: And I love this approach because I want women to spend less time obsessing over numbers and more time just implementing these simple strategies in your real life.
• 16:20
  SPEAKER_00: Another member, Kathy, shared her experience inside of Joan's Kitchen, and it's just such a great example of what can happen when you start doing this.
• 16:29
  SPEAKER_00: Kathy lives alone and she has what she calls an on-the-go retired lifestyle.
• 16:34
  SPEAKER_00: And she said, When I prep ahead the proteins and I chop the veggies and I have my dressings ready made, it's made a huge difference.
• 16:41
  SPEAKER_00: I'm eating more protein and I've actually lost six pounds so far.
• 16:45
  SPEAKER_00: So she makes the egg bites weekly and she also loves the blueberry baked oatmeal.
• 16:50
  SPEAKER_00: But here's the part of her story that I really want to highlight for you.
• 16:53
  SPEAKER_00: She says, When I open my fridge now, it's full of containers of cut veggies that I can throw together for an easy stir fry or to include in a salad.
• 17:01
  SPEAKER_00: I'm no longer trying to eat less to lose weight.
• 17:04
  SPEAKER_00: I now know that I can fuel my body properly and have more energy and fewer cravings.
• 17:10
  SPEAKER_00: And to me, that is such an amazing shift.
• 17:14
  SPEAKER_00: So instead of constantly asking, how can I diet and eat less, she's thinking about how she can properly fuel her body.
• 17:21
  SPEAKER_00: And now she has protein ready to go and she's enjoying the foods that she's eating.
• 17:26
  SPEAKER_00: She's getting more energy and fewer cravings and losing weight without trying to diet.
• 17:33
  SPEAKER_00: And that's the kind of relationship with food that I really want women to adopt.
• 17:38
  SPEAKER_00: And while the prep method and the four by four fist method give you really practical tools to make nutrition easier, there's another part of Joan's Kitchen that has become just as important.
• 17:48
  SPEAKER_00: And that is the community.
• 17:49
  SPEAKER_00: So when I created Joan's Kitchen, I knew I wanted women to have the accountability of cooking together live.
• 17:55
  SPEAKER_00: But I don't think I realized how much connection would really come from spending that hour together in each of our kitchens, but together on Zoom.
• 18:04
  SPEAKER_00: Our live food prep sessions are really my favorite part of the whole membership.
• 18:09
  SPEAKER_00: Before we meet, everyone gets the recipes and an organized grocery list.
• 18:13
  SPEAKER_00: But I also help you customize everything to fit your life.
• 18:16
  SPEAKER_00: So I provide options for different food preferences and food allergies, along with guidance for adjusting quantities depending on whether you're cooking for just yourself or for you and your partner or for an entire family.
• 18:29
  SPEAKER_00: Because I want you to be able to take what I'm teaching and make it work in your own kitchen.
• 18:36
  SPEAKER_00: So a week before, I send you all the recipes and the grocery list.
• 18:39
  SPEAKER_00: So you know what to expect.
• 18:40
  SPEAKER_00: You can make time for a quick grocery run.
• 18:43
  SPEAKER_00: It's super simple.
• 18:44
  SPEAKER_00: You're not having to pull up all different kinds of recipes.
• 18:47
  SPEAKER_00: Everything is listed in one grocery list.
• 18:49
  SPEAKER_00: And if you're choosing to make all four meals together on the call, then you'll buy the whole grocery list.
• 18:55
  SPEAKER_00: And if you're vegetarian, you're going to do the swaps that are provided.
• 18:59
  SPEAKER_00: Or if you have a gluten allergy or a dairy allergy, then you're going to make the swaps that are provided.
• 19:04
  SPEAKER_00: Then we meet on a Tuesday night.
• 19:06
  SPEAKER_00: So on Sunday night, I also send out another reminder with the recipes and the grocery list and also some of the things to have on hand, like just any tools we might be using.
• 19:15
  SPEAKER_00: For example, when we did lunches, we needed mason jars.
• 19:18
  SPEAKER_00: And so I said, okay, don't forget, you know, grab a mason jar, have it ready.
• 19:21
  SPEAKER_00: The day before, I send another reminder and I say, like, hey, if you are planning to cook with me on the call, here are some things you can go ahead and chop and prep so that when we meet on Zoom, you have some stuff ready to go.
• 19:33
  SPEAKER_00: Now keep in mind, some women decide to just observe on the call and ask questions and just soak it all in and then prep and cook later on their own time.
• 19:43
  SPEAKER_00: And other women choose to make all the meals, and some women choose to just pick and choose maybe one or maybe two meals that they're going to cook along with me.
• 19:51
  SPEAKER_00: But throughout the whole session, I mute everybody and you can see two of my camera screens.
• 19:56
  SPEAKER_00: So you can see my hands and what they're doing, but you can also see my face and the talking.
• 20:01
  SPEAKER_00: And at any point, people are very welcome to unmute their camera and say, Hey, Joan, I have a question, or what tool is that that you're using?
• 20:09
  SPEAKER_00: I've never seen that.
• 20:10
  SPEAKER_00: And then we end up like sharing different things back and forth.
• 20:13
  SPEAKER_00: So sometimes I learn stuff from other people.
• 20:15
  SPEAKER_00: And then at the end, I'll have everybody unmute, ask questions.
• 20:19
  SPEAKER_00: I'll have some people who decided to prep with us will hold up their recipes that they made and we can share and ask questions and just celebrate each other because I have found that taking care of yourself is so much more enjoyable when you're doing it not in isolation, and especially when you're doing it alongside other women.
• 20:38
  SPEAKER_00: One of our members, Cynthia, described this perfectly.
• 20:41
  SPEAKER_00: She said, Jones Kitchen has been such a great addition to my calendar.
• 20:44
  SPEAKER_00: It's a minimal time commitment with big payoffs for my mental and my physical health.
• 20:49
  SPEAKER_00: I get to spend an hour with a friendly group of women sharing stories, challenges, and successes, all while learning new things.
• 20:56
  SPEAKER_00: I leave with my food ready for the week, making social time also productive time.
• 21:01
  SPEAKER_00: And I just love that.
• 21:04
  SPEAKER_00: So I want to share with you what do you actually get when you join?
• 21:08
  SPEAKER_00: So I mentioned every month we have a new food prep or nutrition focus.
• 21:12
  SPEAKER_00: So you'll get coaching and teaching videos from me, as well as protein forward recipes, an organized grocery list with printable resources.
• 21:21
  SPEAKER_00: And then once a month, we do these live food prep sessions plus QA at the end.
• 21:26
  SPEAKER_00: And then you also have access to our growing recipe and replay library.
• 21:30
  SPEAKER_00: So if you join now in August, you will have access to June, July, and August replays and all the recipes that we used and all the resources so that you can go back and enjoy those.
• 21:41
  SPEAKER_00: So inside the program hub, you have your food prep resources.
• 21:45
  SPEAKER_00: Inside of that are like a food prep equipment checklist, grocery list by store, weekly food prep guide, and food prep planning template.
• 21:55
  SPEAKER_00: Then you've also got an explanation of the four by four Fist method.
• 22:00
  SPEAKER_00: As well as the explanation of the prep method.
• 22:02
  SPEAKER_00: So you can always go back to those.
• 22:04
  SPEAKER_00: Then you've also got food prep demo videos like my protein pancakes and my overnight oats.
• 22:10
  SPEAKER_00: And then again, you've also got the option to go back and watch all of the replays from past live food prep sessions.
• 22:17
  SPEAKER_00: And then I just want to share a sneak peek into what is coming in the coming months.
• 22:21
  SPEAKER_00: So in September, we're moving on to snacks because that is another area that I hear women struggle with all the time.
• 22:27
  SPEAKER_00: We'll talk about what makes a snack actually satisfying, how you can use your snacks to help you get enough protein throughout the day, and how to prep some easy options so you have snacks ready for when that afternoon hunger hits.
• 22:39
  SPEAKER_00: Then in October, as the weather starts to change, we're going to focus on hearty soups and casseroles.
• 22:43
  SPEAKER_00: We'll make some cozy, nourishing meals that are easy to prep and feed a family, but also give you those leftovers that you look forward to eating for lunch.
• 22:51
  SPEAKER_00: In November, our focus is going to be healthy eating through the holidays.
• 22:55
  SPEAKER_00: So we'll talk about things like how to enjoy foods and traditions while still continuing to take care of yourself.
• 23:00
  SPEAKER_00: But I also don't want you to feel like you have to choose between enjoying the holidays and feeling good.
• 23:04
  SPEAKER_00: So I'll be sharing some of my tried and true holiday recipes with you.
• 23:09
  SPEAKER_00: And then in December, we're going to be tackling the freezer basics.
• 23:13
  SPEAKER_00: So I'll teach you what freezes well, how to store and organize your freezer, and we'll actually get some food into the freezer so that when you head into January, you've got some options ready and waiting for you.
• 23:23
  SPEAKER_00: And I love the timing of all of this because the next few weeks are when our routines tend to get more challenging as we head into September and back to school.
• 23:33
  SPEAKER_00: So instead of putting your nutrition on the back burner until January, we're going to practice navigating fall and the holidays and the busy schedules together.
• 23:42
  SPEAKER_00: So by the time 2027 arrives, you already have the systems and the recipes and the food in your freezer to help you stay consistent.
• 23:52
  SPEAKER_00: Ultimately, I want Joan's Kitchen to change the way that you feel when you walk into your kitchen.
• 23:59
  SPEAKER_00: I want you to open your refrigerator and see possibilities.
• 24:02
  SPEAKER_00: I want you to know what protein you have ready for the week and what veggies you can easily grab and put together quickly.
• 24:08
  SPEAKER_00: I want you to have breakfast staples that you love and lunches that you actually look forward to.
• 24:13
  SPEAKER_00: I want you to understand how to use the four by four fist method so you're actually getting enough protein.
• 24:19
  SPEAKER_00: And that starts to feel just natural and part of who you are.
• 24:22
  SPEAKER_00: And over time, I want healthy eating to take up less mental space in your life because you just have the systems built in.
• 24:31
  SPEAKER_00: You have the skills that you've practiced, you have recipes that you actually use and like.
• 24:37
  SPEAKER_00: And then you have a community of women doing it alongside you.
• 24:40
  SPEAKER_00: And that is what sustainable nutrition looks like.
• 24:43
  SPEAKER_00: So if you have been nodding along listening to this episode and thinking, I know what healthy eating looks like, I just need help actually making it happen, then Jones Kitchen might be exactly the piece that you have been missing.
• 24:56
  SPEAKER_00: So right now the doors are open to this membership through August 31st.
• 25:00
  SPEAKER_00: And I really think this is the best time of year to join us.
• 25:04
  SPEAKER_00: What if you went into the holiday season already knowing how to plan your week, how to prep a few things ahead, how to get enough protein throughout your day, and keep nourishing yourself even when life is busy.
• 25:16
  SPEAKER_00: Imagine feeling confident and empowered around food because you have spent time practicing these skills and creating these routines that actually work for your life.
• 25:27
  SPEAKER_00: Jim's Kitchen is$25 a month, which in my opinion is a no-brainer.
• 25:32
  SPEAKER_00: And when you join, you'll immediately get access to everything that I've talked about today, everything we've already created inside the membership.
• 25:39
  SPEAKER_00: Plus, you'll be with us live as we head into the fall and start tackling snacks and busy schedules and holidays and all of those real life situations that tend to make nutrition feel harder.
• 25:50
  SPEAKER_00: So if you are ready to spend less time and stress thinking about what you should eat and more time actually having nourishing food ready when you need it, I would love to have you join us inside.
• 26:00
  SPEAKER_00: Head to the link in the show notes to read more about this and see if it's the right fit for you and to join us.
• 26:07
  SPEAKER_00: Remember, doors are only open through August 31st.
• 26:09
  SPEAKER_00: So if you are in, snag your spot before they fill up.
• 26:13
  SPEAKER_00: I hope to see you in Joan's Kitchen.
• 26:16
  SPEAKER_00: Thanks for listening, my friend.
• 26:17
  SPEAKER_00: Remember, progress over perfection and consistency over intensity.
• 26:20
  SPEAKER_00: Until next time, keep throwing, keep glowing, and bye for now.